Approximately 4 out of 10 people in the USA are Pre-Diabetic, Diabetic, or have a Food Allergy! One out of three children born in the year 2000 will have Diabetes if current trends continue! 67% of Americans are overweight!
There are several factors that can increase a person’s risk of developing type 2 diabetes:
Obesity Being obese or overweight puts you at significant risk for developing type 2 diabetes. Four out of five people with type 2 diabetes are overweight or obese.
Prediabetes Prediabetes is a condition in which your blood sugar levels are above normal but have not reached the level needed for a diabetes diagnosis. There are no symptoms at this stage, so you have to find out from a doctor if you have this.
Poor Eating Habits Eating too much of the wrong kinds of foods can increase your risk of type 2 diabetes.
Studies have shown that eating a diet of calorie-dense, refined foods and beverages, such as sodas or fruit juices, and too little raw fruits, vegetables, and whole grains can significantly increase your risk of type 2 diabetes.
Too Much TV Time A study of adults between the ages of 20 and 54 years of age showed that people who watched television more than two hours a day were more likely than their peers to be obese and to have diabetes.
Physical Inactivity Just as body fat interacts with insulin and other hormones to affect diabetes development, so does muscle. Lean muscle mass, which can be increased through exercise and strength training, plays a role in protecting the body against insulin resistance and type 2 diabetes.
Sleep Habits Sleep disturbances have been shown to affect the body’s balance of insulin and blood sugar by increasing the demand on the pancreas. Over time, this can lead to type 2 diabetes.
Polycystic Ovarian Syndrome (PCOS) By some estimates, a woman diagnosed with PCOS — a hormone imbalance disorder — has a seven times greater risk of developing type 2 diabetes than her peers.
I was very surprised to see that Pre-Diabetics is a growing community and that many are not diagnosed. And with obesity and lack of exercise being major contributors to Pre-Diabetes and Type 2 Diabetes, it would seem to be a simple solution of watching what and how much you eat, and get as much exercise as possible. Working over 40 hours a week makes this a difficult task even for me. But what I have found is that you can easily correct some bad habits by doing the following things. First limit your portions that you eat. I can’t remember the last time that I went to a buffet. And now the only time I seem to “gorge out” is at Thanksgiving, but even then I stop before I have to unbuckle my belt. And not only portions but watch what you eat as well. I am not big on those diets that make you stop eating certain foods, but rather, to portion them and have a good variety of healthy foods. I have also learned a lesson from Dr. Don, and that is that only eating three meals isn’t as healthy as I thought. Though having three meals is important, it is what happens in between meals that I found interesting. Your body actually goes into starvation mode during those times, so having snacks between meals avoids this. And snacks for me are raw veggies, nuts or an INBar. I have also cut out soft drinks. And now when I do have one it is a special treat for me.
As for exercise, many think you have to join a gym to accomplish this, or work out like you are trying out for the Olympics. But this, too, can be fairly easy. Start by taking the stairs instead of the escalator or elevator. Though I wouldn’t recommend this at the Sears Tower in Chicago. Get out and do some yard work. I have found that mowing a portion of my lawn with the push mower, though slower, does provide me with some great exercise. Also just taking a walk around the neighborhood is a great way to not only get some exercise but also a great way to unwind from a busy day. And if you have a significant other, it is a great time to walk and catch up with each other’s day.
So let’s work on avoiding Type 2 Diabetes, or even pre-diabetes, and watch what you eat and exercise more. Try snacking on an INBar between meals to help curb your appetite in a healthy way.