Diabetes is a disease that strikes more people every year. It also leads to severe complications such as heart problems, blindness, kidney trouble, and amputation of limbs. Diabetes has a genetic component that may make you more prone to the disease. It runs in families and women who have had gestational diabetes are at risk as well. Can we prevent or delay the onset of diabetes? Yes, there are some simple things you can do now that will allow you to avoid or delay this disease.
1. Look at what you are eating. Eat smaller portions; you can make it look like more by using a smaller plate or a salad plate. Don't snack while you are cooking. You probably don't even realize how many calories you take in by snacking while cooking. Don't be tempted to "clean up" the unfinished food to keep from throwing it away or storing it in the refrigerator. Eat breakfast every day, and make your meal and snack times regular by having them at the same time each day.
2. Limit your meat, poultry, and fish intake to about three ounces a day. This is equal to about the size of a pack of cards. Another good tip is to listen to music instead of watching TV. If you are watching TV while you are eating, you are not aware of how much you are eating.
3. Low salt broth is a good substitute for oil and butter. Drinking a full glass of water before eating will also help reduce your appetite. If you are eating at a fast-food place, try choosing the healthier foods, such as grilled chicken, salad instead of fries, or fruit instead of desserts or shakes. It isn't necessary to deprive yourself of all your favorite foods, just cut down on portions and eat at regular times and choose healthier foods.
4. Limit your desserts, and when eating out, have a good-sized vegetable salad to take the edge off your appetite. When you receive your entrée, either share it with your dinner companion, or ask for a take-home box immediately after receiving your meal. Have meals that have been stir fried, or make with a nonstick spray.
5. Increase your physical activity! Yes, that means moving out of the chair and spending less time in front of the TV. There are small activities you can do to increase your physical activity. Turn the radio on and boogie while working on your household chores. Teach your kids how to dance the way you did when you were their age.
6. If you are at work, instead of sending e-mail to your co-worker, walk over to their desk and deliver the message in person. Take walks; it's a great way to keep up with your friends and an enjoyable, healthy way to take a break. Avoid the elevator and take the stairs as much as you are comfortable in doing that. One friend of mine marches in place during each commercial while she is watching TV. Don't circle the parking lot looking for the closest parking spot, park as far out as you feel comfortable in walking. Not only will it increase your activity level, but it also may save your car from a few dings.
By making of few simple changes like this in your life, you can improve your overall health and wellbeing and of course delay or prevent the onset of diabetes. Even if you can't completely prevent diabetes, delaying it for a few years or more will go a long way in avoiding many of the long-term side effects of diabetes.
Source: http://www.healthguidance.org/authors/147/Susanne-MyersSusanne Myers together with Christine Steendahl, owns and publishes the Healthy Menu Mailer. Each week, we provide you with 7 dinner recipes. Sign up for a free sample menu at http://www.healthymenumailer.com.
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