Nearly 25% of Americans are thought to have pre-diabetes--a condition of slightly elevated blood sugar levels that often develops into diabetes within 10 years-- but only 4% are aware of it. Diabetes can mean a lifetime of drugs and blood sugar monitoring, an increased risk of heart disease, periodontal disease, Alzheimer's disease, and other health threats. Prevention.com offered the following healthy habits to reverse pre-diabetes:
- Lose weight: a 5% weight loss equals a 70% reduction in risk.
- Walk: worldwide studies show the increased activity gotten from walking daily helps the body utilize insulin to move blood sugar into cells that provide energy and nutrition whole grain cereals:
- Indulge coffee: the Harvard School of Public Health studied 126,210 men and women over 18 years and found four cups or more of coffee with caffeine offered protection.
- Skip fast food: University of Minnesota scientists followed 3,000 people, ages 18 to 30, for 15 years, and found those who ate fast food more than twice per week gained 10 more pounds and developed twice the rate of insulin resistance, the two major risk factors for type 2 diabetes.
- Eat vegetables more often: by eating vegetables and reducing the amount of red meat and processed meat, risk is significantly lowered, according to a 37,000 women study at Bringham and Women's Hospital.
- Cinnamon: German researchers studied adults with type 2 diabetes who then took a capsule containing the equivalent of 1 g. cinnamon powder 3 times a day for 4 months and reduced their blood sugar by 10%.
- Daily relaxation: simple relaxation exercises and other stress management techniques reduce blood sugar levels, according to a study conducted at Duke University. Get 6 to 8 hours of sleep a night: Yale University found less than 6 hours of sleep doubled diabetes risk, and more than 8 hours tripled risk.
- Be social: women who live alone are 2.5 times more likely to develop diabetes.
- Have a blood test: a simple blood test measures sugar levels. People with pre-diabetes--slightly elevated sugar levels, between 100 and 125 mg/dl--often develop a full blown case within 10 years. Knowing you are at risk can put you on a course of simple diet and exercise changes.
Source: Women's Health Magazine/Prevention.com
Robert G. Tupac, DDS, FACP, Inc., Diplomate, American Board of Prosthodontics (661) 325-1275 | www.drtupac.com 5060 California Ave., #170, Bakersfield, CA 93309