11 Easy Ways to Control or Prevent Diabetes

diabetes

According to a recent article in Woman’s World (December, 2008), 24 million Americans are suffering from diabetes, and another 52 million are at risk of developing the disease.  There are a number of things you can do to reduce the risk of developing diabetes, and in most cases, they’re just small changes in your lifestyle that will reduce your risk of diabetes by as much as 50% in some cases.  Here’s a list of 11 easy ways to control, or even prevent, diabetes…

  1. Pick Fruit Over Juices
    The fiber in slow-to-digest fruits (apples, pears, bananas, etc…) satisfies your sweet tooth while reducing your risk of diabetes by as much as 31% thanks to their dose of soluble fiber and other insulin-controlling compounds. Juice can actually up your risk by as much as 18%!
  2. Sleep More
    Sleeping for less than 6-1/2 hours per night on a regular basis can raise your body’s production of the stress hormone cortisol to harmful levels. This increases the risk of diabetes by about 34%, so start getting some more sleep every night and reduce this risk greatly within just a few days.
  3. Laughter is the Best Medicine!
    Laughing and having a good time actually reduces blood sugar levels by as much as 25%.
  4. Eat More Protein
    Protein helps to reduce blood sugar spikes by 50%, and allows your body to burn protein for fuel instead of sugar.
  5. Consume Healthy Fats
    Foods such as nuts, avocado, coconut, or olive oil work to stabilize blood sugar by slowing the absorption of carbs. They also help to curb your appetite for sugary foods.
  6. Take a Vitamin D supplement
    This little tip can lower your risk of diabetes by as much as 28%. The recommended dose is 800-IU per day.
  7. Watch Your Iron Intake
    Unless you’re iron-deficient, avoid taking too much iron each day, because too much of it can raise your risk of getting diabetes by as much as 50%.
  8. Eat Lean Cuts of Meat
    Skip the fatty cut of meat and opt for some chicken, fish, or lean beef cut instead. This can reduce your risk of diabetes by 50% in the long run.
  9. Ditch the Salad Dressings
    Instead of traditional salad dressing, drizzle some vinegar or lemon juice on your salad – both are healthy alternatives that can greatly help to reduce the risk of diabetes.
  10. Skip the Sugary Drinks
    Sugary sodas (or “pop” as we Michigander’s call it!) can disrupt your body’s insulin control and increase the risk of the disease. Opt for a diet soda if you really need to get your fix.
  11. Kick Fast-Food to the Curb
    Many fast food restaurants contain foods with harmful trans-fat that can damage your body’s insulin resistance.

Hopefully these tips will help you live a healthier life and reduce your risk of diabetes. If you have any other tips, feel free to post them in the comments section below.

3 Responses to 11 Easy Ways to Control or Prevent Diabetes
  1. Grana

    Thanks for sharing your knowledge. This is very useful.

  2. Roma Pflughoeft

    I am Diabetic now,readjusting my diet after 40yrs.is no picnic,but u can do it.Focus on what u can eat,not what u can’t eat 🙂

  3. Leanna Samona

    Great post, you have pointed out some superb details , I as well conceive this s a very excellent website.

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