Diabetes, the common life-long health condition, is caused when the amount of glucose in the blood is too high. It is due to lack of insulin produced by the pancreas.
There are two types of diabetes. The cause for Type 1 remains uncertain and cannot be prevented. But up to 80% of cases of Type 2 diabetes can be prevented by making simple lifestyle changes in our everyday lives.
To mark the occasion of World Diabetes Day on November 14, let’s take a look at some ways to avoid the disease.
Drink a large glass of water 10 minutes before your meal so you feel less hungry. Keep meat, chicken, turkey, and fish portions to about 3 ounces.
Use teaspoons, salad forks, or child-size forks, spoons, and knives to help you take smaller bites and eat less. Make less food look like more by serving your meal on a salad or breakfast plate.
Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you are full. Listen to music while you eat instead of watching TV as people tend to eat more while watching TV.
Show your kids the dances you used to do when you were their age. Turn up the music and jam while doing household chores. Work out with a video that shows you how to get active.
Deliver a message in person to a co-worker instead of sending an e-mail. Take the stairs to your office. Or take the stairs as far as you can, and then take the elevator the rest of the way. Catch up with friends during a walk instead of by phone.
Buy a mix of vegetables when you go food shopping. Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
Buy frozen and low-salt (sodium) canned vegetables if you are on a budget. They may cost less and keep longer than fresh ones.
Stir fry, broil, or bake with non-stick spray or low-salt broth. Cook with less oil and butter. Cook with smaller amounts of cured meats (smoked turkey and turkey bacon). They are high in salt.
Choose foods with little or no added sugar to reduce calories such as whole wheat bread, brown rice, oats, and whole grain corn.