When it comes to type 2 diabetes a lot of us take the it won't happen to me thought process but you may be putting yourself more at risk than you think.
Fitness Magazine has come up with a useful list of the top 9 risk factors for type 2 diabetes; some may shock you:
- Watching two hours or more of TV daily. Raises your risk: 14 percent.
The fix: Limit TV time to 10 hours a week, and exercise. In the same Harvard study, this reduced diabetes risk by 43 percent.
- Drinking one soda a day. Raises your risk: 83 percent.
The fix: Switch to water, diet soda or, even better, unsweetened tea, which research shows may actually protect against the disease.
- Skipping breakfast. Raises your risk: 30 to 50 percent.
The fix: Have high-fiber cereal with low-fat milk and one-half cup of fruit in the morning, recommends Karen A. Chalmers, MS, RD, an advanced-practice diabetes specialist at the Joslin Diabetes Center at Harvard University. One study of people with prediabetes found that eating high-fiber cereals made their cells respond better to insulin. Consuming dairy products may also cut the risk for insulin resistance by 72 percent.
- A bout of major depression. Raises your risk: 23 percent.
The fix: Take a walk: Just 30 minutes of moderate exercise three times a week improved symptoms of depression and increased the percentage of those who fully recovered, according to research from Duke University.
- A large waist -- even if you're at a normal weight. Raises your risk: 330 percent.
The fix: Do 30 to 60 minutes of cardiovascular exercise three to five times a week. "This can melt belly fat better than dieting," says Jill Kanaley, PhD, an exercise physiologist at Syracuse University.
- Waking up in the middle of the night. Raises your risk: 98 percent.
The fix: Avoid caffeine in the late afternoon and evening, and TV and alcohol right before bed. (Caffeine and TV stimulate your nervous system, making it harder to fall asleep, and alcohol can make it harder to stay asleep.)
- Eating fast food more than twice a week. Raises your risk: 100 percent.
The fix: Satisfy your craving for fast food with smaller portions: Try a small burger with no cheese, small fries, and a diet soda, says Chalmers. Even better, go for a grilled chicken sandwich with just a dab of honey-mustard sauce.
- High stress. Raises your risk: 184 percent.
The fix: Take 10 to 15 minutes daily to relax; get a massage, practice some yoga poses, or close your eyes and do some slow, deep breathing. In one Duke University study of 108 Type 2 diabetics, progressive muscle relaxation and calm breathing lowered blood-sugar levels.
- Consuming lots of processed meat (like hot dogs and bacon). Raises your risk: 43 percent
The fix: Cut back: a Harvard study found that women who had these meats less often than once a week had the lowest risk. Eating preservative-free varieties may help too. Brands we've found include Maverick Ranch and Applegate Farms.
There are seven more so
To read the full article, including why these 9 things put you at risk, visit FitnessMagazine.com.