I just read that the rate of diabetes in the US has doubled in the last decade. If you thought diabetes was a disease that only older people needed to worry about, you should think again. About 90 percent of the new cases of diabetes are the type 2 variety, which is the form of diabetes linked to obesity. There are many ways you can cut your risk, by up to half, by being a little proactive. Here are some suggestions from Care2.
- Get as close to your ideal weight as possible. Carrying extra pounds poses a huge risk when it comes to developing diabetes. More than 80 percent of people with type 2 diabetes are overweight.
- Include regular exercise in your schedule. Not only will exercising keep your weight down, but it also strengthens your immune system. Working out regularly, at least four hours a week, can significantly lower your risk for diabetes.
- Watch those hot dogs and cheese. A diet high in saturated fat can raise the LDL (bad) levels of cholesterol in your body. This can lead to heart disease and also affect blood sugar levels for some people. So limit the animal products you consume.
To find out what else you can do,
- Don't overeat on a regular basis. Indulging in a few extra bites here and there is totally fine. The problem is when you consistently eat more calories each day than you burn, causing extra pounds to tack on. So be mindful of how many calories you're consuming.
- Fiber, fiber, and more fiber. Not only does eating enough fiber keep your digestive system happy, but consistently eating enough has also been linked to a lower risk of type 2 diabetes. Fiber helps regulate blood sugar levels. Women should aim for 25 to 30 grams of fiber a day.