Diabetes: 8 Steps To Prevent Or Reverse Type 2 Diabetes
- Date: 2007-05-18 - Word Count: 299
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More than 90% of type 2 diabetes cases are preventable - with some fairly simple changes in lifestyle. Diabetes is the leading cause of blindness, kidney failure, non-traumatic limb amputation, and nerve damage. Diabetes increases the likelihood of stroke and heart disease by 2-4 times; Alzheimer's disease is 60% more likely. There is no end to diabetes complications.
Here are the "fairly simple" lifestyle changes you can make to prevent/reverse type 2 diabetes, pre-diabetes or insulin resistance:
1. Develop a healthy mindset.
2. Walk everywhere you can if your heart is healthy. Work up to 10,000 steps per day (about 5 miles) or do other aerobic activity, such as swimming or bicycling 45-60 minutes per day. Make sure you check with your doctor first before starting any exercise regimen.
3. Build muscle mass to slow the aging process and help the hormonal balance.
4. Especially if you are overweight at the waist cut out obvious carbohydrates (potatoes, bread, pasta, breakfast cereals, etc) from your diet.
5. Ideal meals consist of: healthy protein, healthy fats, low glycemic load and high soluble fiber carbohydrates. The combination of fats, proteins, and soluble fiber slows the absorption of carbohydrates.
6. Avoid processed foods like the plague. If it comes in a box or package don't buy it.
7. If diabetic/pre-diabetic, monitor and record your blood sugar 2 hours after at least one meal per day. Analyze which meals are glucose healthy and which need to be changed.
8. Get stress out of your life.
If you implement these lifestyle changes and attitudes, your blood sugar balance will improve and type 2 diabetes can be reversed or prevented.
Jack Krohn has had Diabetes, Pre-diabetes and Syndrome X for nearly fifteen years. He speaks from the experiences he has had during that time. His new website is devoted to educating patients of DIABETES
Here are the "fairly simple" lifestyle changes you can make to prevent/reverse type 2 diabetes, pre-diabetes or insulin resistance:
1. Develop a healthy mindset.
2. Walk everywhere you can if your heart is healthy. Work up to 10,000 steps per day (about 5 miles) or do other aerobic activity, such as swimming or bicycling 45-60 minutes per day. Make sure you check with your doctor first before starting any exercise regimen.
3. Build muscle mass to slow the aging process and help the hormonal balance.
4. Especially if you are overweight at the waist cut out obvious carbohydrates (potatoes, bread, pasta, breakfast cereals, etc) from your diet.
5. Ideal meals consist of: healthy protein, healthy fats, low glycemic load and high soluble fiber carbohydrates. The combination of fats, proteins, and soluble fiber slows the absorption of carbohydrates.
6. Avoid processed foods like the plague. If it comes in a box or package don't buy it.
7. If diabetic/pre-diabetic, monitor and record your blood sugar 2 hours after at least one meal per day. Analyze which meals are glucose healthy and which need to be changed.
8. Get stress out of your life.
If you implement these lifestyle changes and attitudes, your blood sugar balance will improve and type 2 diabetes can be reversed or prevented.
Jack Krohn has had Diabetes, Pre-diabetes and Syndrome X for nearly fifteen years. He speaks from the experiences he has had during that time. His new website is devoted to educating patients of DIABETES
Related Tags: diabetes, type 2 diabetes, diabetes diet, syndrome x, diabetes treatment, diabetes supply, diabetes symptom, diabetes care, diabetes mellitus, american diabetes association, diabetes disease, diabetes research, diabetes risk factors, diabetes groupsmsncom
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