Today is the World Health Organization's (WHO) World Diabetes Day, which raises global awareness of diabetes. The WHO estimates that more than 346 million people worldwide have diabetes, and that number is likely to more than double by 2030 without intervention. So, we at Shape are doing our part by sharing five easy ways that you can prevent type 2 diabetes!
5 Tips to Prevent Type 2 Diabetes Mellitus
1. Eat nuts as a snack.
A recent study
in the journal Diabetes Care
found that eating just two ounces of nuts daily instead of a carb-heavy snack improved blood sugar levels. So don't reach for the chips, pretzels or crackers — instead grab a handful of raw, unsalted mixed nuts!
2. Know your numbers. Information is power, so have your blood-sugar level tested. Fasting blood sugar is considered normal if it's below 100 milligrams per deciliter. Anything higher is considered pre-diabetic or diabetic.
3. Eat less red meat.
Eating too much red meat — particularly processed red meat — has been linked to a higher incidence of type 2 diabetes, according to a recent study
. So opt for leaner protein sources like poultry, fish, beans and tofu when you can.
4. Move your body every day. Physical activity and exercise have been shown to improve the body's insulin response. So make it a point to be active for 30 minutes each and every day, whether it's walking the dog, hitting the gym or going for a jog.
5. Stay at a healthy weight. Extra body fat prevents insulin from working properly in the body, thereby laying the groundwork for type 2 diabetes. So make it a point to maintain a healthy weight!
Jennipher Walters is the CEO and co-founder of the healthy living websites FitBottomedGirls.com and FitBottomedMamas.com. A certified personal trainer, lifestyle and weight management coach and group exercise instructor, she also holds an MA in health journalism and regularly writes about all things fitness and wellness for various online publications.