The Minority/ Black Health Blog  

Wednesday, May 25, 2016

Diabetes, Although Sometimes Hereditary, Can Be Prevented -- 7 Ways to Avoid Getting It!

Man eating healthy to prevent diabetes

According to the U.S. Centers For Disease Control, 29 million people in the U.S. have diabetes. This represents 9.3 percent of the population. Of the 29 million, 21.0 million are diagnosed, and 8.1 million are undiagnosed, which means they probably don't even know they have diabetes.
Many cases of diabetes are due to lifestyle choices, such as not eating properly in order to control rising blood sugar. Since so many people develop diabetes for no genetic reason, it's preventable!

Here are 7 ways you can avoid getting diabetes:
  1. Eat more fiber: Doctors recommend 40-50 grams of fiber per day. Foods high in fiber include broccoli, Brussels sprouts, peas, green beans, cauliflower, and root vegetables like sweet potatoes and onions.
  2. Eat natural fats: The natural fats found in avocados, olives and olive oil, organic butter, organic raw nuts, organic pasteurized eggs and meat from grass-fed animals not only helps with blood sugar but is also good for the heart and brain and can help prevent cancer.
  3. Cool it on the carbs: Reducing your net carbs to 50 grams a day will reduce inflammation and reduce the amount of insulin needed to process food into energy. Net carbs can be determined by subtracting grams of fiber you have eaten from the total of all carbs you have consumed.
  4. Drink lots of water: Dehydration is one of the worst things you can do to increase blood sugar, so stay hydrated by drinking 6-8 glasses of water a day.
  5. Exercise: Weight gain and obesity invites resistance to insulin, which causes high blood sugar and diabetes. This is why exercise is so important in preventing diabetes.
  6. Get enough sleep: Many people just don't understand that not getting enough sleep can result in reducing sensitivity to insulin, weight gain, and diabetes.
  7. Keep the stress down: Stress is damaging in many ways, including affecting blood sugar levels. Find ways to reduce your stress, like yoga, meditation, exercise and other forms of relaxation.

Read more by visiting http://articles.mercola.com/sites/articles/archive/2016/05/16/tips-to-prevent-diabetes.aspx
DISCLAIMER: The content or opinions expressed on this web site are not to be interpreted as medical advice. Please consult with your doctor or medical practitioner before utilizing any suggestions on this web site.



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