![]() When the researchers combined these results with those of several other large studies, they found that eating an extra two servings of whole grains a day decreased the risk of type 2 diabetes by 21%. Women who averaged 2-3 servings of whole grains a day were 30% less likely to have developed type 2 diabetes than those who rarely ate whole grains. ![]() In the Nurses’ Health Studies I and II, for example, researchers looked at the whole grain consumption of more than 160,000 women whose health and dietary habits were followed for up to 18 years. There is convincing evidence that diets rich in whole grains protect against diabetes, whereas diets rich in refined carbohydrates lead to increased risk. Choose whole grains and whole grain products over refined grains and other highly processed carbohydrates. ![]() Tune Up Your Dietįour dietary changes can have a big impact on the risk of type 2 diabetes.ġ. The unhealthy diet patterns associated with TV watching may also explain some of this relationship. The more television people watch, the more likely they are to be overweight or obese, and this seems to explain part of the TV viewing-diabetes link. Television-watching appears to be an especially-detrimental form of inactivity: Every two hours you spend watching TV instead of pursuing something more active increases the chances of developing diabetes by 20% it also increases the risk of heart disease (15%) and early death (13%). And even greater cardiovascular and other advantages can be attained by more, and more intense, exercise. This amount of exercise has a variety of other benefits as well. More recently, The Black Women’s Health Study reported similar diabetes-prevention benefits for brisk walking of more than 5 hours per week. Findings from the Nurses’ Health Study and Health Professionals Follow-up Study suggest that walking briskly for a half hour every day reduces the risk of developing type 2 diabetes by 30%. Long bouts of hot, sweaty exercise aren’t necessary to reap this benefit. So trade some of your sit-time for fit-time. This puts less stress on your insulin-making cells. Working your muscles more often and making them work harder improves their ability to use insulin and absorb glucose. Losing 7-10% of your current weight can cut your chances of developing type 2 diabetes in half. Losing weight can help if your weight is above the healthy-weight range. Being obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight. Being overweight increases the chances of developing type 2 diabetes seven-fold. Simple steps to lowering your risk Control your weightĮxcess weight is the single most important cause of type 2 diabetes. For specific guidance on scenarios such as these, refer to your diabetes care team who are the best resources for managing your type of diabetes. There may also be special dietary needs for exercise, such as bringing a snack so that your blood glucose does not drop too low. If you are taking insulin medication, you may need more or less carbohydrate at a meal or snack to ensure a healthy blood glucose range. Achieving a healthy weight, eating a balanced carbohydrate-controlled diet, and getting regular exercise all help to improve blood glucose control. Guidelines for preventing or lowering your risk of developing type 2 diabetes are also appropriate if you currently have a diabetes diagnosis.
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