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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.
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