1,000,000,000 people have diabetes or are pre-diabetic.
& it’s getting worse every year.
Luckily...
We know how to protect ourselves from this deadly disease.
10 actions you can take today to prevent diabetes:
& it’s getting worse every year.
Luckily...
We know how to protect ourselves from this deadly disease.
10 actions you can take today to prevent diabetes:
1. Maintain a Healthy Weight
Why: Excess body fat, especially around the abdomen, increases the risk of insulin resistance, a precursor to diabetes.
How: Focus on resistance training 3-5x/week, move every day, maintain a healthy caloric deficit & eat a high-protein diet.
Why: Excess body fat, especially around the abdomen, increases the risk of insulin resistance, a precursor to diabetes.
How: Focus on resistance training 3-5x/week, move every day, maintain a healthy caloric deficit & eat a high-protein diet.
2. Exercise Regularly
Why: Physical activity improves insulin sensitivity and helps lower blood sugar levels.
How: Aim for at least 150 minutes of moderate aerobic exercise (like walking or cycling) per week, along with strength training.
Why: Physical activity improves insulin sensitivity and helps lower blood sugar levels.
How: Aim for at least 150 minutes of moderate aerobic exercise (like walking or cycling) per week, along with strength training.
3. Eat a Balanced Diet
Why: Diet plays a critical role in blood sugar control. A diet rich in whole foods helps prevent insulin resistance.
How: Prioritize high-fiber foods, healthy fats & lean protein.
Limit refined carbs, sugary drinks & processed foods.
Why: Diet plays a critical role in blood sugar control. A diet rich in whole foods helps prevent insulin resistance.
How: Prioritize high-fiber foods, healthy fats & lean protein.
Limit refined carbs, sugary drinks & processed foods.
4. Choose Whole Grains Over Refined Carbs
Why: Whole grains have a lower glycemic index and don’t spike blood sugar as much as refined carbs.
How: Swap white bread, pasta, and rice with whole grain versions like quinoa, brown rice & whole-wheat bread.
Why: Whole grains have a lower glycemic index and don’t spike blood sugar as much as refined carbs.
How: Swap white bread, pasta, and rice with whole grain versions like quinoa, brown rice & whole-wheat bread.
5. Monitor Your Sugar Intake
Why: Excessive sugar intake can lead to insulin resistance over time.
How: Reduce added sugars found in soda, sweets, pastries & many processed foods.
Be mindful of “hidden sugars” in sauces and snacks.
Why: Excessive sugar intake can lead to insulin resistance over time.
How: Reduce added sugars found in soda, sweets, pastries & many processed foods.
Be mindful of “hidden sugars” in sauces and snacks.
6. Stay Hydrated with Water
Why: Water helps control blood sugar levels and prevent dehydration, which can impact insulin sensitivity.
How: Drink water as your primary beverage, and avoid sugary drinks & excessive fruit juices.
Why: Water helps control blood sugar levels and prevent dehydration, which can impact insulin sensitivity.
How: Drink water as your primary beverage, and avoid sugary drinks & excessive fruit juices.
7. Don’t Smoke
Why: Smoking increases the risk of insulin resistance and inflammation, both linked to type 2 diabetes.
How: Seek support to quit smoking if needed, as it also improves overall heart health.
Why: Smoking increases the risk of insulin resistance and inflammation, both linked to type 2 diabetes.
How: Seek support to quit smoking if needed, as it also improves overall heart health.
8. Limit Alcohol Consumption
Why: Excessive alcohol can raise blood sugar levels and cause weight gain.
How: Stick to moderate drinking—up to one drink a day for women and two drinks a day for men.
Why: Excessive alcohol can raise blood sugar levels and cause weight gain.
How: Stick to moderate drinking—up to one drink a day for women and two drinks a day for men.
9. Manage Stress
Why: Chronic stress can lead to elevated cortisol levels, which increases blood sugar.
How: Practice things like meditation, ice baths, regular exercise, or spending time in nature.
Why: Chronic stress can lead to elevated cortisol levels, which increases blood sugar.
How: Practice things like meditation, ice baths, regular exercise, or spending time in nature.
10. Get Regular Check-Ups
Why: Routine medical check-ups can catch early signs of prediabetes or other metabolic issues.
How: If you have risk factors like obesity, family history, or high blood pressure, get your blood sugar levels tested regularly.
Why: Routine medical check-ups can catch early signs of prediabetes or other metabolic issues.
How: If you have risk factors like obesity, family history, or high blood pressure, get your blood sugar levels tested regularly.
Conclusion:
If you want to lower your chances of getting diabetes…
Apply these 10 principles into your life immediately.
& If you liked this breakdown & want more like it…
Follow me @gabepluguez
If you want to lower your chances of getting diabetes…
Apply these 10 principles into your life immediately.
& If you liked this breakdown & want more like it…
Follow me @gabepluguez
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