Diabetes is a disease that strikes more and more people every year, and the increase seems to only continue. This disease can lead to severe complications such as heart problems, kidney trouble, blindness, and amputation of limbs.
There is some thought that diabetes is genetic and that we may be born with a tendency for this disease. It is well known that it runs in families and women who have had gestational diabetes during pregnancy are at risk as well. Can we prevent or delay the onset of diabetes? Yes, here are some simple ways to allow you to avoid or delay this disease.
- Eat healthy and wisely. Eating smaller portions is a great way to lose weight. You can make it look like more by using a smaller plate or a salad plate. Avoid snacking while you are cooking. Don't be tempted to eat the unfinished food to keep from throwing it away or storing it in the refrigerator. Eat breakfast every day, and make your meal and snack times regular by having them at the same time each day.
- Limit your meat, poultry, and fish intake to no more than three ounces a day. In size, this is equal to about the size of a pack of cards. Another good tip is to listen to music instead of watching TV while you are eating. If you are watching TV while you are eating, you are not aware of how much you are eating and will almost always overeat.
- Skip desserts and refined sugars. When eating out, have a good-sized vegetable salad to take the edge off your appetite. When you receive your entrée, share it with your dinner companion, or ask for a take-home box immediately after receiving your meal. Have meals that have been stir fried or baked.
- Use low-salt broth instead of oil and butter.
- Drinking a full glass of water before eating will also help reduce your appetite.
- If you are eating at a fast-food restaurant, choose the healthier foods, such as grilled chicken, salads and fruits.
- Increase your exercise. Next to diet, exercise is vital to a healthy body especially for diabetics. If nothing else, try walking every day or swimming at your local club. Taking walks is a nice way to keep up with your friends and an enjoyable, healthy way to take a break from work related stress. If possible, avoid the elevator and take the stairs as much as you can. You can try to march in place if you cannot get outside for some reason.
Desserts
All of these activities can help you prevent the onset of diabetes and all can improve your overall health levels. Try them!
For more information and resources on type 1 Diabetes, type 2 Diabetes, symptoms, diet and solutions visit Jeremy Parker's complete reference guide on Diabetes.