Diabetes-The Not So Secret

As devastating as the disease is; as fast as it is growing in the U.S.; as many people as it kills every year directly or indirectly thru its' complications; one thing stands out: IT IS ALMOST ENTIRELY PREVENTABLE And it is one of the few major diseases that can be prevented. Given the level of obesity in the U.S. someone needs to wake up.

Studies show that if you are pre diabetic or have Syndrome X and you take certain steps and maybe even some medication the good news is that the more serious problems can all be prevented. 

Even if diabetes runs in your family, diet and exercise can help you prevent the disease. And if you've already been diagnosed with diabetes, the same healthy lifestyle choices can help you prevent potentially serious complications.

- Eat healthy foods. Choose foods low in fat and calories. Focus on fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without compromising taste or nutrition. 

- Get more physical activity. Aim for 30 minutes of moderate physical activity a day. Take a brisk daily walk. Ride your bike. Swim laps. If you can't fit in a long workout, break it up into smaller sessions spread throughout the day. 

- Lose excess pounds. If you're overweight, losing even 10 pounds can reduce the risk of diabetes. To keep your weight in a healthy range, focus on permanent changes to your eating and exercise habits. Motivate yourself by remembering the benefits of losing weight, such as a healthier heart, more energy and improved self-esteem. 

Sometimes medication is an option as well. Oral diabetes drugs such as metformin (Glucophage) and rosiglitazone (Avandia) may reduce the risk of Type 2 Diabetes — but healthy lifestyle choices remain essential.

Weight loss of up to 10 % of your current weight will have an impact on lowering your blood pressure and raising your HDL or good cholesterol. A diet low in refined carbs such as soda, high fructose corn syrup, sugar and white flour bread and pasta will help with weight loss and getting your triglycerides down. And of course exercise-even a 30 minute walk a day can do wonders.

So be good to yourself, your spouse and children; lose the weight, exercise, and change your diet. If you don’t the evil downward spiral of Type 2 Diabetes will ruin your life for sure and maybe kill you.

photo credit: Arya Ziai via photopin cc