Do you have diabetes? Even if you say no, you might, according to the Centers for Disease Control and Prevention (CDC). According to them, 25 percent of the 29 million Americans who have it don't have a clue, which can lead to some serious health-related risks. As if that isn't alarming enough, 86 million American adults (which equals out to about 33 percent of the country's population) are in a pre-diabetic state where they have higher-than-normal blood sugar levels. Without the proper precautionary measures taken, those individuals will have type 2 diabetes within five short years. To help combat your risk of diabetes, do these three things:
1. Shed Those Unwanted Pounds.
Most people know that obesity is a huge contributor to the development of diabetes. Therefore, if you start to work to lose some of that weight that you have packed on, you should be able to lower your chances of the disease. In fact, one study shows that losing five kg of weight (just over 11 pounds) can reduce your risk of developing diabetes in life by 55 percent!
2. Get Better Sleep.
Adults need roughly seven to eight hours of sleep each tonight, but the amount of sleep that adults are getting has decreased significantly over the last four decades due to social activities, technology access, workload, and other lifestyle changes. Unfortunately, lack of adequate sleep can harm you emotionally and physically. In fact, it could result in the prevalence of type 2 diabetes, in addition to weight gain.
To prevent the development of diabetes and obesity, try to get some more and better shut-eye. According to the National Sleep Foundation, exercise can help you achieve better sleep at night, but the time of day that you do it will matter. Stick to early morning or early afternoon workouts for the best night's sleep and to reap the most benefits.
3. Eat a Low-Calorie, Plant-Based Diet.
According to the results of one study, it has been shown that if you eat more fruits and vegetables that you can lower your risk of developing type 2 diabetes by 21 percent. Since most fruits and vegetables contain fewer calories than other foods that you could eat, you may be able to reduce your overall weight by focusing on a plant-based diet.
All three of these can work together to not only reduce your risk of diabetes, but to also help you lead a healthier life overall. Contact a physician for more info and to be tested for diabetes. Check in with your local wellness center for diet and fitness programs that can help you manage your symptoms.
I am one of those people who hates going to the doctor. In the past, I have relied on everything from cranberry juice to apple cider vinegar to fix my ails. As I get older though, I find that I need to rely more on traditional medicine than I did in the past. What I found out from my doctor is that I did not have to give up the holistic medicines I used. I could combine them. This blog is designed to help others focus on how to combing holistic treatments with traditional medicine in a safe and fun way.