Over 10 million people across the globe are challenged by diabetes. Some are diagnosed as children and monitor their diet and exercise habits their entire life. Others do not begin suffering diabetic symptoms until mid to late adulthood. Reducing diabetes risk requires awareness of the disease and its symptoms as well as improvement in diet and exercise.
Know your Risk
Diabetes often occurs in families. If you have a parent or grandparent who has suffered from the disease, know that you have an increased risk for diabetes. Diabetes also occurs in people who become and remain overweight for long periods of time. Consistent eating of certain foods, some listed below, can cause diabetic symptoms.
Know the Symptoms
Knowing the symptoms for diabetes can help people catch it early. Symptoms for the disease include increased thirst, extreme hunger, unusual weight loss, frequent urination, and extreme fatigue and irritability. Although these are also symptoms for other diseases, they are most often a sign that a person is diabetic. When these symptoms occur, it is important to see a doctor.
Know the Right Foods
If a person wants to reduce their diabetes risk, it becomes critical to improve eating habits. If eating habits are not improved then a diabetic diagnosis will require the use of medication. Those who continually ignore the opportunity to eat healthier foods may eventually find themselves taking insulin to regulate their health.
The best foods to eat for people who wish to reduce the risk of diabetes include:
- whole grains
- fresh vegetables
- lean meat
- baked snacks
- vegetable oils
Foods to stay away from include:
- processed grains
- canned fruits and vegetables
- whole milk
- alcohol and caffeine
Know the Right Way to Exercise
In addition to a healthy diet, proper exercise is also important. The best exercise for someone who wants to reduce the risk of diabetes is any routine that involves more than one type of intensity and more than one type of exercise. For example, a combination of running and weight lifting would be a good mix of physical activity for someone wishing to control their insulin. Changing the type and intensity of exercise promotes stronger circulation of blood throughout the body and also allows for higher calorie burn, both effective at reducing diabetic symptoms.
Preventing diabetes begins with awareness. It is important to be aware of the risk and aware of what can reduce the risk. Once the awareness has been developed, prevention and control can be put into place. Following a healthy diet that is high in natural foods and low on processed alternatives is important for daily nutrition. Maintaining a regular exercise routine that includes several levels of intensity and different types of activity can also reduce diabetic symptoms. Being aware is the first step, creating a healthy diet and exercise program is the second, and following that program is the final step to a healthy life with reduced risk of diabetes.