Pre-Diabetes and Diabetes Prevention – Action Plan
We all are pretty familiar with the basics – eating right, exercising, and managing weight gain can and do make a great difference in your health. But specifically, there are helpful details you may be unaware of that help regulate blood sugar and can help fight a predisposition toward Type 2 Diabetes.
Move it! And lift it or push or pull it too! – Exercise is always healthy, but did you know that on top of helping you manage your weight and reducing your appetite, physical activity helps lower blood sugar levels and helps boost your body’s sensitivity to insulin which helps keep blood sugar levels within normal range. Aerobic movement and resistance training together offer the most benefit.
Fruit Fiber, Vegetable Fiber, Nut Fiber and More Fiber – Fruit, beans, vegetables, whole grains, and nuts and seeds all offer fiber benefits, including:
- Weight Control – helps you stay fuller longer and keep portion sizes in control, a little fiber filled food goes way farther and you’ll eat less than the same amount of non-fiber-filled food.
- Long-Term Health Benefits – Fiber intake plays a part in heart health and intestinal/colon health.
- Blood Sugar Regulation – Fiber specifically helps regulate blood sugar because it doesn’t require insulin to digest, so it simply passes through your body intact.
Weight Reduction in Baby Steps – While we all know that reaching and maintaining an ideal body weight is the best way to combat diabetes, even a small reduction in weight can have a measureable effect on diabetes risk! Surprisingly, as little as 2.2 lbs. can possibly reduce diabetes risk by 16%, one study says. A modest 5-10% loss of overall body weight reduced the risk of diabetes by almost 60% over the course of 3 years. So this is not an all or nothing proposition!
Protect yourself against diabetes ~ every little step you take makes a difference!