One condition people hear a lot about right now is diabetes, especially type 2 diabetes. It is mostly connected to those who are overweight and can often be controlled through diet and exercise. Studies now show that a healthy diet and exercise can even help to reduce the risk of even getting it in later life.
According to the Raw Food World, researchers still do not understand why some people suffer from type 2 diabetes and others do not. There are many factors involved, including family history, age, and weight. However, there are many others, some of which have possibly not even been found yet. That does not stop researchers offering tips based on the studies they have performed.
One major change to a diet would be to cut out sugary drinks. They increase the risk of getting diabetes by 25 percent. This includes Kool-Aid and sodas. Eating red meat instead of poultry can also increase the risk by 20 percent, and that is just a three-ounce serving.
Doing exercise has also shown that the risk of developing type 2 diabetes can be lowered. When both diet and exercise are used together, people are 90 percent less likely to develop it. Another study showed that women were 90 percent more likely to develop it because of an unhealthy diet, poor exercise regimen, being overweight, or due to drinking alcohol.
Just exercising 30 minutes a day, five days a week is considered healthy. The Mayo Clinic breaks down the recommended amount based on intensity. Just 75 minutes of vigorous activity a week is a healthy amount, which is half the recommended when doing moderate activity. The experts on the site also recommend doing strength exercises twice a week but have no time guidelines.
“Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing,” explains Dr. Edward R. Laskowski of the Mayo Clinic.
Type 2 diabetes occurs when a person’s blood sugar levels are too high. The body becomes resistant to the insulin or cannot produce enough. Some patients will be diagnosed with “pre-diabetes,” which is when the levels are higher than normal but not so high that they are classed as diabetic. The sooner a patient is treated with the condition, the easier it is to manage. Type 2 diabetes is more common than type 1, which is when the body produces no insulin at all.
The good news is that it can be prevented, and it can be managed. A healthy diet and exercise are highly recommended to prevent and treat type 2 diabetes.