Making these tiny changes to your routine may help prevent the onset of type 2 diabetes, a disease that's expected to strike one in three Americans by 2050.
1. FLEX YOUR MUSCLES: According to UCLA researchers, any type of physical activity is great for Warding off diabetes, but strength training seems to be especially important. Pumping iron builds muscle, and the more muscle mass you have, the less likely you are to develop prediabetes. Study author, Arun S. Karlamangla, M.D., Ph.D explains that being buff appears to help your body respond to insulin better.
2. MUNCH ON FRUIT: People who ate at least 2 cups of blueberries or five pears or apples each week were 23% less likely to develop type 2 diabetes than those who rarely ate those foods, according to a new study published in The American Journal of Clinical Nutrition, which followed about 200,000 people for roughly two decades. Whole fruits are packed with flavonoids, natural compounds that may help you regulate glucose more effectively
3. BAN THE BACON: Scientists at the Harvard School of Public Health says that eating one 4-ounce serving of red meat a day (the size of a deck of cards) raises your risk of type 2 diabetes by 19%.
Processed meats, like hotdogs and bacon, are even worse; just 2 ounces a day increases your chances by 51%.
The study leader Frank Hu, M.D., Ph.D.says that the preservatives can lead to insulin resistance (a precursor to diabetes). Swap these proteins for healthier options like lowfat dairy, beans, and especially seafood—research from the University of Valencia in Spain found that fish eaters are less likely to develop type 2 diabetes than those who frequently chow down on other animal proteins.
17 August 2012