If you have visited your doctor recently, you may have been surprised by questions and cautions about diabetes. Even if you have never had a relative with diabetes and do not have it yourself, now, your doctor may have spoken with you about it. The reason for this is that diabetes has taken on epidemic proportions in the United States. The reason for this in many cases is poor diet and lifestyle choices. In this article, we will discuss some of the healthy choices you must make to avoid diabetes.
Maintaining a healthy weight is critical to avoiding or controlling diabetes. You do not have to be a fashion model. In fact, being malnourished and underweight is no help at all if you want to control diabetes. You want to shoot for a comfortable, healthy weight that allows you to be active and feel strong and alert without starving yourself. This is actually pretty easy to do by simply remembering to make the healthy choice in foods every time you eat and participating in light to moderate exercise every day.
If you are overweight now, you will be happy to know that you do not have to lose every extra ounce to make a big difference in your overall health. Set your initial weight loss goal between five and ten percent of your total weight. Losing this amount of weight will reduce your blood sugar and cholesterol levels and help you keep your blood pressure under control.
Interestingly, the distribution of the fat you have makes a difference in the likelihood you may develop diabetes. If your extra weight is located around your waist and above your waist, you are more likely to develop diabetes than people who have heavier thighs and hips. The reason is that people who carry their extra weight high have more strain on internal organs than those who carry their extra weight lower on the body.
To find out if you are carrying too much weight around your waist, you should take a measurement of your waist. Rather than taking the measurement at the smallest point of your waist as you would when measuring for clothing, measure the area that is right above the hip bone. Measure against your bare skin with a snug, but not tight, fit. A man should have a waist measurement of no more than forty inches. A woman should have a maximum waist measurement of thirty five inches.
You may think there is nothing you can do about the distribution of your weight; however, you would be wrong. Weight distribution is inherited to some extent, but there are also factors you can control that determine where your extra weight is carried. For example, if you eat a lot of processed foods and refined sugar, you are more likely to carry your extra weight around the waist. These products are bad for you all over in any circumstances, so you will be well off to simply eliminate them from your diet, slim your waist and reduce your risk of diabetes.
If you have been worried about diabetes, you should be happy to know that making these small changes in your diet and lifestyle can really help reduce your risk. Follow the tips presented here to improve your lifestyle and avoid or control diabetes.