While genetics has a small part to play in contracting diabetes, there are plenty of ways to prevent diabetes. Type 2 diabetes is the most common form and, for the most part, is preventable. How you ask? By losing weight, maintaining a diet, and exercising. But ofcourse, these three things are easier said than done, so I thought I'd help by giving 10 small ways to work towards these goals and prevent diabetes...
10. Schedule Meals
Make a schedule and stick to it. By planning out meals, you will be able to make sure you are eating at the same time every day. If your body doesn't think it's being starved, then it won't try to store fat for later. This will also give you a chance to map out what you are going to eat. Don't forget to maintain a food journal. This will help you keep track of your improvements and encourage you to keep going.
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9. Have Smaller Portions
Packages of food actually have the portion sizes written on the side of them. You need to learn to read these food labelsright. It's surprising to see what an actual portion looks like. People often eat with their eyes. They see a huge steak and think it looks good, so they eat it. A portion of meat should be no more than 3 ounces, not half a pound. There are plenty of charts that tell the actual measurements of serving sizes, so it's a good idea to keep one of these handy.
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8. Watch What You Put on Your Food
Adding a lot of salt does not help prevent diabetes, it's actually not healthy for anyone when it is used in excessive quantities. Salt raises blood pressure and causes water retention. It is best to add lots of spices to your food and try to skip the salt altogether. There are plenty of salt-free seasoning mixes in the stores today and they taste fantastic!
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7. Eat Slowly
There is a sort of snail mail system going on inside the body; it takes 20 minutes for the brain to receive signals from the stomach saying that it is full. Do you know how much you can eat in that amount of time? I know I can shovel away quite a bit. Eating slow will give your brain a bit more time to get that message before you feel like you're going to burst and therefore help you stick to your diet.
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6. Enjoy a Variety of Foods
Eating an assortment of foods will give the body all the necessary vitamins and minerals it needs, which besides keeping you healthy will also help with the incessant snacking problem that some of us face. People sometimes snack out of boredom, but often it is the body trying to tell them that there is something missing. Eating small portions of many different foods should curb this hunger. Don't forget to include beans, broccoli, cinnamon, black pepper and olives, all known to be wonderful natural cures for diabetes.
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5. Drink More Water
The body is mostly made up of water, so of course it’s going to want more to replace what gets used. Drinking lots of water is another great way to prevent diabetes and a cheap one at that. The body absorbs cold water better than warm water, so keep a bottle or pitcher of water in the fridge and take a sip every now and then. Random fact: You can only absorb a small amount at a time and the rest is used to move waste out of the body. Besides, water will keep you looking beautiful and there's no need to count any calories!
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4. Take up Dancing
Dancing is a great way to get the heart pumping at a healthy pace. It doesn't matter if you don't know the latest moves, you don't even have to leave the house. Make it fun and show the kids how you used to dance in middle school. They'll enjoy it quite a bit! If you're daring, there are also classes offered for various dancing techniques. It could be a great way to meet other people who are dancing to stay healthy. And your dance moves could really get a makeover!
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3. Get outside
Just by venturing outside, your body is benefiting. I find that whenever I go outside, I end up finding something to do and I really enjoy the fresh air. Even wrestling with the dog or playing fetch with her is more exercise than sitting in the house and wedging yourself in front of the TV.
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2. Find a Walking Buddy
One of the facts about diabetes is that it takes just a 30 minute walk everyday to keep it at bay. . This will seem like a short amount of time if you drag along a buddy on your walk. You can chat and walk at the same time, before you know it, it's been more than 30 minutes. What better way to get exercise than to have company and good conversation too!
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1. Exercise While You Watch TV
An exercise bike or a treadmill fit great in front of a television. I hear they make things for kids where they have to peddle to keep the television going. Now that's motivation for exercising! You don't have to go that far, but if the Gilligan's Island marathon is due to come on and you can't stand to miss it, then what better way to get in the exercise too. Cardio and entertainment! Sounds like fun to me!
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Getting started on a healthy lifestyle can't be done overnight. It's a vicious circle; lack of exercise and poor eating habits lead to obesity, which leads to more bad eating habits and less physical activity. Taking small steps to prevent diabetes will make it easier to get on the right track. Do you have any suggestions that would help prevent diabetes?
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