Beat Type 2 Diabetes…

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Lower your risk for type 2 diabetes through diet and exercise!

Lower your risk for type 2 diabetes through diet and exercise!

(TRFW News) Researchers continue to struggle to assess why some people are diagnosed with type 2 diabetes and others are not.  Some risk factors that have been identified are weight, fat distribution, inactivity, family history, race, age, prediabetes, gestational diabetes, and polycystic ovarian syndrome. (1)

New study confirms that the combination of diet and exercise can significantly reduce risk of type 2 diabetes.

A new study from Saint Louis University (SLU) enrolled sedentary, overweight, middle aged men and women into a study that was designed to reduce weight by 6-8 percent by either calorie restriction, exercise, or a combination of both.  Researchers then recorded the participant’s insulin sensitivity levels to assess diabetes risk and measure how the body is using insulin.(2)

Associate professor, Edward Weiss explains, “Your blood sugar may be perfectly normal, but if your insulin sensitivity is low, you are on the way to blood sugar issues and, potentially, Type 2 diabetes. (2)

The study found that both exercise and calorie restriction had a positive impact on insulin sensitivity but the group that did both experienced twice the results! (2)

“On the surface it may seem obvious, and yet there are a lot of people who believe that if they maintain a healthy weight, it doesn’t matter what they eat,” Weiss said. “And others have an appropriate food intake but don’t exercise. (2)

“This study says you can be healthier if you exercise and eat the right amount of food. There is more to be gained by including both approaches in your life.” (2)

Diet and exercise can lower your risk of type 2 diabetes making you 90 percent less likely to develop diabetes than those with higher risk.

Another study suggested that 90 percent of type 2 diabetes in women can be attributed to excess weight, lack of exercise, unhealthy diet, smoking, and alcohol.  In the study, 85,000 female nurses were assessed for type 2 diabetes.  Over the 16 year period, 3,300 participants developed type 2 diabetes.  Women in the low risk group were 90 percent less likely to develop diabetes than the other women.  These women had a healthy body weight, healthy diet, exercised 30 minutes or more daily, did not smoke and consumed about 3 alcoholic beverages weekly.  (3)

Tips to reduce risk of type 2 diabetes through diet changes:

  • Choose whole grains instead of processed carbohydrates: In the Nurses Health Study, it was found the women who consumed 2 to 3 servings of whole grains per day were 30 percent less likely to develop type 2 diabetes.
  • Skip sodas, Kool-Aid or other sugary drinks:  The study found that for every additional 12 ounces of sugary drinks that were consumed, the risk for type 2 diabetes increased by 25 percent.
  • Eat healthy fats instead of unhealthy fats: Polyunsaturated fats found in vegetable oils, nuts and seeds help prevent type 2 diabetes.
  •  Limit red and processed meats and eat nuts, poultry or fish instead:  The study found that a 3 ounce serving of red meat increased risk of type 2 diabetes by 20 percent.
  • Stop smoking: Smokers are approximately 50 percent more likely to develop type 2 diabetes than non-smokers.
  • Drink alcohol in moderation: Moderate consumption of alcohol, one drink per day for women and up to two drinks a day for men, increases the efficiency of insulin at getting glucose inside cells. (3)

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