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Four simple steps to keep diabetes at bay
The number of Americans with diabetes increased from 5.6 million in 1980 to 20.9 million in 2011. Experts predict it will get worse. The American Dibetes Association says 26 million Americans are living with the diesease today, and another 79 million are pre-diabetic.
The latest reserarch shows that following a simple diabetes prevention plan, without spending hours at the gym or making drastic diet changes, can go a long way toward avoiding diabetes or, if you already have it, managing the disease.
STEP 1: Eat some breakfast
Eating somthing for breakfast is better than skipping breakfast. And it's better still if you eat a good breakfast rather than a sugary, fatty one. Whole-grain breads, oatmeal, fruit, and nuts are the best choices. Research has shown that people who ate breakfast at least four days a week had a significantly lower risk of Type 2 diabetes, with a lower chance of obesity and high blood pressure, compared to those who ate breakfast infrequently or not at all.
STEP 2: Eat less meat, more nuts (especially wallnuts)
While cutting back on red meat, it's a good idea to eat more walnuts. In a recent Harvard University report, researchers found that women who consumed 8 ounces or more of walnuts per month reduced their risk of Type 2 diabetes by 24 percent compared with women who ate no nuts.
STEP 3: Take an after-dinner walk
Research has found that three short post-meal walks were as effective at reducing blood sugar over 24 hours as a single 45-minute walk. A short walk following an evening meal was most effective of all. It significantly lowered blood sugar levels for up to 3 hours.
STEP 4: Sleep tight
That after-dinner walk may have a secondary benefit in setting you up for a good night's sleep. Getting between seven and nine hours each night appears to play a role in improving "insulin sensitivity" or helping the body clear sugar from the bloodstream.
Core exercises: Why you should strengthen you core muscles.
Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, however, core exercises are often neglected. Still, it pays to get your core muscles - the muscles around your trunk and pelvis - in better shape. read on to find out why.
Core exercises improve your balance and stability.
Core exercises train the muscles in your pelvis; lower back, hips and abdomen to work in harmony. This leads to better balance and stability whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.
Reminder: Sue's Circuit offers a Core class
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