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November is Diabetes Month

Posted on 11/05/2016 at 01:01 PM by Madhu Gadia

Prevent Diabetes Now

The good news is that you can prevent or delay the onset of type 2 diabetes. Nearly 26 million Americans, about 1 in 10, have diabetes and 79 million adults have prediabetes. And the prevalence of diabetes is even higher among Indians. Prediabetes, also called “impaired glucose tolerance," is a condition where blood glucose levels are higher than normal but not high enough to be called diabetes. But don’t take it lightly, without intervention prediabetes is likely to progress to type 2 diabetes. Although there are many factors, there are three major reasons you can develop type 2 diabetes: heredity, age, and weight.

What can you do?

Although you can not do anything about your heredity or age, you can manage your weight and physical activity. The Diabetes Prevention Program, a major federally funded study, showed that people can delay and possibly prevent the disease by losing modest amount of weight, 5 to 7 percent of total body weight (that is 10 – 15 pounds for a 200 pound person), and 30 minutes of physical activity 5 days a week. Simple changes can lead to big rewards; add salad with low-fat dressings and cooked vegetables to your meals every day, monitor portions, and drink calorie-free beverages.

Two Runners

Eat a balanced diet of 3 meals and 1 to 3 snacks per day and exercise 30 or more minutes most days of the week.

 

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