Diabetes is a disease in which your body’s ability to control the
level of glucose (sugar) in your blood is compromised. Type II diabetes
is wholly preventable, although some people may be more vulnerable to
it than others. Type II diabetes exists when your body does not use insulin
correctly, which keeps it from processing sugar properly—this condition
is known as “insulin resistance.” Preventing Type II diabetes
depends on improving your body’s ability to employ insulin, thus
improving your glucose processing. The following tips will help you stay
healthy, feel better, and prevent the disease through natural, inexpensive means.
Lose 10% of Your Body Weight
According to the New England Journal of Medicine,
excess weight is the most crucial cause of Type II diabetes. Excessive fat storage can make increase a person’s odds of developing
diabetes by up to 4,000%. However, the odds work backwards too. If you
lose 10% of your body weight, the same studies suggest you can cut your
odds of developing insulin resistance in
Eat Foods Low on the Glycemic Index
Foods that are low on the glycemic index (e.g. whole grains, low starch
root vegetables) are difficult for the body to convert into glucose. This
prevents your body from creating more glucose than it can process, allowing
you to break down food efficiently and correctly. Bran, whole grains that
are high in fiber, and low-starch vegetables like celeriac, cucumber,
and artichoke are good options for low-GI foods.
Exercise Moderately Once in a While
The American Diabetes Association released a joint study with the American
College of Sports Medicine that finds exercise to be a very effective
way to immediately improve blood glucose levels and temporarily improve
insulin resistance. They found that during exercise, blood glucose was
used up almost immediately as the intensity of the workout increase. In
addition, the body was more responsive to insulin in the hours and days
following a single workout.
Be Active for at Least a Few Minutes Daily
The long-term effects of consistent activity
reduced the odds of developing diabetes by 58%. Consistent cardio or any physical activity has a cumulative, long-term
effect on the body’s processes. Even when people stop exercising,
the positive effects of exercise are measurable for up to a
decade after stopping. Even a few weeks of jogging around the house can make
Drink Alcohol Occasionally
Believe it or not, there is mounting evidence that moderate alcohol consumption
lowers insulin resistance and helps gets glucose inside your body’s
cells efficiently. “Moderate” here means a few drinks a week,
up to one drink a day (for women), maybe even two (for men).
However, be careful—too much alcohol increases the odds of developing
diabetes. Your best bet is to start exercising and eating whole grains
before you grab a bottle of wine or a six-pack of beer.
This article contains general information about medical conditions and
treatments. The information is not advice and should not be treated as
such. The information is not intended to replace the advice or diagnosis
of a physician.
If you have any specific questions about any medical matter you should
consult your doctor or other professional healthcare provider.