How to prevent type 2 diabetes!

I wrote this when I was an intern at East Hills Athletic Club & Michigan Athletic Club aka The MAC in November 2011. I also wrote a research paper for college on this, so I've done a lottt of research on diabetes. Hope you learn something new!

How to Help Prevent Type 2 Diabetes:

You are not doomed! Just because the type 2 diabetes rate in America is 1 in 12, does not mean you have to be a statistic. Take charge of your life. How, you say? There are a few simple factors that cause type 2 diabetes. If you follow the simple rules on how not to get diabetes, chances are you won't.

Simple things: Eat healthy, exercise, get adequate sleep, and manage stress.

More specific:

·         Protein filled breakfast with little sugar to prevent blood sugar spikes early in the day. People with more sugar in the morning tend to have a high blood sugar throughout the day.

·         Exercise intensely 3 times per week, and get at least 20 minutes of activity per day. Exercising drops blood sugar levels dramatically. It increases insulin sensitivity, so insulin can do its job more effectively. Insulin removes sugar from the blood and puts it into the cells for energy.

o   Weight training is exceptionally effective. Syracuse University recently found that one weight-training session reduces the effect of a high-sugar meal on blood glucose by 15 percent for more than 12 hours after a workout. After a workout, glycogen stores are exhausted, and muscles pull in any excess sugar to replenish the glycogen levels to prepare for the next workout. If carbohydrates are going to be eaten, after a weight training workout is the best time. Although cardio training is important for a strong heart and extra weight loss, weight training is more beneficial because it burns more calories and sugar for a long time after the workout is over.

·         Stress can raise blood sugars dramatically. Sleep helps lower stress levels. Stress can cause cortisol and adrenaline to rise. Laughing is a great way to reduce both of them by 39 and 70 respectively. A secondary reason stress can cause diabetes is because stressed people tend to get junk food filled with sugar. Laughing raises good endorphins, strengthening your immune system.

·         SELF RESPECT! If you love your life, love your family, love life, be good to yourself and take care of your body. You only have one!

You do not want to have diabetes because:

·         You can’t afford it: A person with diabetes spends an average of $329 per month out of pocket. This does not include insurance premiums.

·         Diabetes is a group of other diseases: heart disease, kidney damage, blindness, and lower extremity amputation can result from diabetes. You won’t just have diabetes. So many complications can happen.

·         It is the 7th leading cause of death in the US: Do you really want to die from something you could have prevented?

Excuses for living unhealthy:

·         “I don’t have time to exercise.” You don’t have time not to! You’ll have all the time in the world when you are in the hospital with hyperglycemia or permanent disability.

·         “I can’t afford healthy food.” You sure can! Imagine the few extra bucks you pay for groceries, aka real food, preventing thousands of dollars worth of doctor’s bills in the future.

·         “I don’t know where to start.” It’s easy! Start by going for a walk. Join a gym and get a free orientation. Do workouts in your living room. Everything adds up.