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Latest Research to Prevent Diabetes

The American Diabetes Association has stated that being overweight and sedentary are major factors in the rise of type 2 diabetes cases.  Healthy lifestyle habits are the most effective weapons in the fight against this highly preventable condition.  The latest research confirms that eating the right food, exercising regularly, getting enough sleep, and managing stress help to maintain normal blood sugar levels.

Sleep
Sleeping too little or too much can affect hormones that regulate blood sugar. A Yale University study found that sleeping less than five hours doubles diabetes risk and sleeping more than eight hours triples the risk.

Calcium
A 20-year study found that an adequate intake of calcium and vitamin D can help prevent diabetes. Study participants who took 1,200 mg of calcium and 800 mg of vitamin D daily lowered their diabetes risk by 33 percent.

Fast food
A Harvard School of Medicine study determined that eating french fries once a week increased the risk of getting diabetes by 21 percent compared to people who didn’t eat any. Having five servings a week of any type of white potatoes (boiled, baked, mashed) increased the risk by 14 percent compared to people who only ate half a serving a week. White potatoes have a high glycemic index. A better choice is camote or sweet potato.

But it isn’t just french fries that put you at risk. University of Minnesota scientists discovered that the risk of getting type 2 diabetes doubled for people who ate fast food more than twice a week compared to those who ate fast food less than once a week.

Another Harvard study found a disturbing 85 percent increase in diabetes risk in women who drank one soft drink a day compared to women who drank less than one soda a week.

Coffee
A cup of java has surprising health benefits. One of them is a 45 percent reduction in diabetes risk for people who drink two to three cups a day of regular or decaf coffee.

Carrots
Bugs Bunny’s favorite food isn’t just good for better eyesight. Recent research reveals it can also protect you against diabetes. A 15-year study found that people who ate the most yellow-orange fruits and vegetables
had a 50 percent less risk of developing diabetes than people who ate the least. Other protective foods are dark green vegetables, whole grains, and nuts.

Gums
Visit your dentist regularly to keep teeth healthy and get a bonus – lower blood sugar. Spanish scientists believe that bacteria responsible for gum inflammation can also increase blood sugar. The researchers found that when diabetics with gum disease were treated with a dental procedure called scaling, their average blood sugar levels dropped by 20 percent six months after treatment.

Exercise
Deep belly fat or visceral fat is closely associated with an increased risk of diabetes and heart disease. Many studies have shown that exercise is effective at reducing this deadly fat even if you don’t lose much weight. In one study, participants were able to reduce visceral fat by 20 percent even if they~only lost five pounds. By walking 20 to 45 minutes a day three times a week, you can reduce your risk of developing heart disease and diabetes by 50 percent.

Waistline
It pays to keep track of your waistline on a regular basis. As little as an increase of 1/2 inch in the waistline can increase the risk of diabetes by 28 percent for women and 34 percent for men.

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