New research from Women’s Health Magazine finds you can slash your diabetes risk by following these healthy tips:
1. Hit the Weights. Upping your lean muscle mass could lower your insulin resistance, and drop your odds of developing pre-diabetes. Or every 10-percent increase in muscle mass, your pre-diabetes risk fell by 12-percent. Aim for at least two and a half hours a week of glucose-burning cardio activity — like running, cycling, or swimming.
2. Score Enough Sleep. Long-term sleep deprivation may amp up the body’s insulin resistance, especially in people genetically predisposed to diabetes. Those who regularly snoozed fewer than six hours a night were at the highest risk. Try to get at least seven hours of shut-eye each evening.
3. Fiber up. The rough stuff isn’t just good for digestion; it also curbs post-meal sugar spikes by slowing down the flow of glucose into the bloodstream. So when you crave something sweet, opt for fiber-rich fruits like raspberries or pears. And consider adding brown rice to your diet because it lowers your diabetes risk by 11%.
4. Chill Out. When your body senses stress, it releases hormones that increase blood sugar. Regularly practicing deep breathing or meditation, listening to calming music, or getting massages can quell stress hormones and help lower overall blood sugar.
5. Embrace the Omegas. The omega-3 fatty acids found in foods like oily fish, can help improve insulin sensitivity. Eat at least one serving of this kind of seafood a week.
6. Do the D. The “sunshine vitamin” may be a key factor in the fight against diabetes. A review published in The Journal of Clinical Endocrinology & Metabolism found that people with high vitamin-D levels were less likely to develop type 2. Swallow 1,000 to 2,000 IU a day through dairy foods, fatty fish, or supplements.
7. Spice Things Up. Cinnamon may be an ace at lowering blood sugar levels, says research in the Journal of the American Board of Family Medicine. Rich in nutrients called polyphenols, the sweet spice may help insulin do its job more effectively. Sprinkle some into your morning joe or mix it into an oatmeal snack.
Diabetes is a serious chronic disease but that can be managed through lifestyle changes and medications such as generic Glucophage 850mg.