Here are some research statistics. Start before it’s too late…
Although genes may influence the development of type 2 diabetes, lifestyle factors such as excess weight, lack of exercise, an unhealthy diet, and smoking play a far greater role in the development of the condition.
Some research statistics.
- Women who have a healthy weight (body mass index less than 25), a healthy diet, 30 minutes or more of exercise daily, and are non- smokers have 90 % less chance of developing diabetes.
- Consuming a “Western” diet ( a lot of red meats and processed meats) along with lack of physical activity and excess weight, significantly increases the risk of Type 2 diabetes in men.
- In the Diabetes Prevention Program on men and women with pre-diabetes, the ‘weight loss and exercise’ group showed 58 percent fewer cases of diabetes and the benefits continued even after the program ended!
- Are you overweight? Shed the excess weight because it increases the chances of developing Type 2 diabetes seven times over.
- Obesity makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight.
- If your weight is above the healthy-weight range, get rid of 7 to 10 percent of your current weight. It can reduce your chances of developing Type 2 diabetes by half.
- Exercising more often and increasing the intensity helps muscles to use insulin and absorb glucose. This puts less stress on insulin-making cells.
- Take a brisk walk for half an hour every day. It reduces the risk of developing Type 2 diabetes by 30 percent. This amount of exercise has a variety of other cardiovascular benefits as well.
- Every two hours you spend watching TV increases the chances of developing diabetes by 20 percent.
- It also increases the risk of heart disease by 15 percent and early death by 13 percent.
- Choose whole grains and whole grain products over highly processed carbohydrates.
- Women who averaged two to three servings of whole grains a day were 30 percent less likely to have developed Type 2 diabetes than those who rarely ate whole grains.
- Eating an extra 2 servings of whole grains a day decreased the risk of Type 2 diabetes by 21 percent.
- Researchers found that women and men who ate the most white rice—five or more servings a week—had a 17 percent higher risk of diabetes than those who ate white rice less than one time a month.
- People who ate the most brown rice—two or more servings a week—had an 11 percent lower risk of diabetes than those who rarely ate brown rice.
- Researchers estimate that using whole grains in place of some white rice could lower diabetes risk by 36 percent.
- Avoid the sugary drinks, and choose water, coffee, or tea instead.
- Women who drank two or more servings of fruit drinks a day had a 31 percent higher risk of Type 2 diabetes, compared to women who drank less than one serving a month.
- Choose good fats instead of bad fats.
- Reduce red meat and avoid processed meat; choose nuts, whole grains, poultry, or fish instead.
- The evidence is growing stronger that eating red meat (beef, pork, lamb) and processed red meat (bacon, hot dogs, deli meats) increases the risk of diabetes, even among people who consume only small amounts.
- Researchers found that eating just one daily 3-ounce serving of red meat increased the risk of Type 2 diabetes by 20 percent.
- Eating even smaller amounts of processed red meat each day—just two slices of bacon, or one hot dog—increased diabetes risk by 51 percent.
- The good news: Replacing red meat or processed red meat with nuts, low-fat dairy, poultry, or fish, or for whole grains lowered diabetes risk by up to 35 percent. The maximum reductions in risk came from not having processed red meat at all.
- If You Smoke, Try to Quit
STAY LEAN AND STAY ACTIVE.