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 entree, 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 well-being 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.
