Let’s say you’re overweight — enough to make you as nervous about type 2 diabetes as a roomful of freshmen when the math teacher says, “Pop quiz!” Maybe you’ve tried to diet but can’t lose weight, or you’re dieting now but have yet to shed pounds. Maybe you’ve even been told you have pre-diabetes. Should you just curl up with a doughnut and wait for the big D (diabetes) to arrive? No way. Think of us YOU Docs as Batman and Robin, swooping in (POW!) with an emergency plan to shield you from diabetes until the weight comes off.
Here’s the plan: Besides maintaining a healthy weight, four factors keep diabetes at bay. Research has found that if you combine any three of ’em, it’s like throwing up a force shield between you and diabetes. The combo is more protective than the individual parts, a new fact that’s startled even the experts. It gets better: If you combine all four, you’ll start losing weight without half trying! What are the four steps? We thought you’d never ask.
Walk 30 minutes a day
Start slowly if you need to, but start. Buy a pedometer, and add a few more steps every day. Check out 6 ways to get more from your walking program!
Drink alcohol lightly
Consume no more than two drinks a day for men, one for women.
Enjoy lots of fruits and veggies, plenty of 100% whole grains, very lean protein (a protein-rich breakfast can help curb appetite later), a little low-fat or no-fat dairy, some nuts, and a bit of dark chocolate.
Smokers with diabetes have higher risks for serious complications, including Heart and kidney disease. Poor blood flow in the legs and feet that can lead to infections, ulcers, and possible amputation (removal of a body part by surgery, such as toes or feet) Retinopathy (an eye disease that can cause blindness).
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