Good morning and Happy Thursday! Operation get up at 5AM is still ongoing and successful. Next week I will add in the morning exercise. I do need to figure out how not to fall asleep by 9 each evening. On the plus side, I am sleeping extremely well.
Our office started the squat challenge I mentioned yesterday. 10 in the morning, 10 in the afternoon, and we were each responsible for doing 10 more last night. We will increase to 11 today and add 1 a day for 30 days. By the end of 30 days we will be able to do almost 100 squats a day. I will say that dress clothes aren’t ideal for doing squats in, but they are manageable.
We also walked a 1/2 mile yesterday afternoon. While the walking was good for me, I should NOT have walked in my dress shoes. My feet were/are killing me. So, today I will be taking one of my older pair of workout shoes to the office to leave. Any more walks will be in them.
Many of us eat healthy and exercise to look good, feel good, or because we just enjoy it. There are also true health reasons for eating healthy and exercising – preventing disease. Today I am excited to bring you a guest post about preventing type 2 diabetes through diet and exercise.
Preventing Type 2 Diabetes Through Diet & Exercise
Type 2 diabetes is a condition that affects over 20 million people nationwide. Its causes are not entirely clear, but its effects are. In addition to the everyday dangers of dealing with diabetes, the condition is a precursor to numerous other diseases, from heart disease to Alzheimer’s. It is a chronic condition that requires daily attention (and more) and eventually costs people in terms of health and finances.
Part of the cause of type 2 diabetes seems to be hereditary, but diet and exercise have been shown to play a significant role, as well. Where obesity and lack of physical fitness is highly correlated with the occurrence of diabetes, improving your activity and eating right can be good ways to prevent diabetes from affecting your life.
Type 2 diabetes is becoming more and more common in the United States, and a lot of the increase is due to the sedentary, unhealthy lifestyles that many Americans have adopted.
High blood pressure and obesity are factors in causing diabetes, and overall physical fitness is important for the body’s ability to function properly, especially when it comes to regulating the body’s blood sugar levels. Activity can sometimes be a challenge with modern working schedules, but exercising for half an hour each day is a huge step toward preventing the onset of diabetes.
Any type of physical activity works. Even walking (briskly rather than a stroll) for 20 minutes a day can help. For a more comprehensive approach, try to include workouts that touch on multiple muscle groups, and switch up your daily routine. This can help you get more out of each workout, thereby strengthening more parts of your body and making your body’s consumption of sugar much more efficient and effective.
Some changes are even more basic than exercise. Walking to the corner store or choosing the stairs everyday can help.
Find Friendly Foods
Dieting is a major part of preventing diabetes (and any number of other diseases). As the rate of Americans who are overweight or obese has increased, so too has the incidence of serious conditions like diabetes. Setting a smart, healthy diet is a good way to make your body healthier, particularly when it comes to preventing diabetes.
There are a few foods that have shown a high correlation with diabetes prevention. Whole grains are a much smarter option than simple carbohydrates because they slow your body’s processing of carbohydrates and keep blood sugar levels manageable. Whole grains can also help to prevent heart disease and certain types of cancer and can be found in foods like brown rice and ingredients like buckwheat. In addition to providing better forms of carbohydrates, whole wheat foods offer more fiber, which also plays a role in controlling blood sugar levels.
Choosing the right sources of protein is also important, as diets rich in red meat have been linked with higher rates of diabetes. Opting for fish or soy can be a good alternative. It’s also vital to include good amounts of fruits and vegetables, which offer important nutrients to help your body function properly.
When thinking about the right diet for you, remember that fad diets are called that for a reason: They become popular because of a few isolated success stories and quickly fade from the public eye. Avoid those, and stick to a more traditional concept of a balanced, healthy diet. You don’t need to become a vegan or go gluten-free. Simply making smart choices at the grocery store and forcing yourself to get active for a little while each day can do wonders to prevent the onset of diabetes.
Author: Valerie Johnston is a health and fitness writer located in East Texas. With ambitions of one day running a marathon, writing for Healthline.com ensures she keeps up-to-date on all of the latest health and fitness news.
Thoughts? How can you or do you encourage people who are borderline diabetic to take charge of their health now?
Enjoy your day! Our area is prepping for sleet/ice/freezing rain tomorrow. Does NOT sound fun.