Diabetes

1.9 million people aged 20 years or older were newly diagnosed with diabetes in 2010.  And the number of Americans diagnosed with diabetes is increasing. It has tripled over the last thirty years, to almost 21 million adults, and it is estimated that there are 7 million people living with undiagnosed diabetes.  By 2050, it is predicted that there will be 48.3 million Americans living with the disease.

There are different types of diabetes, but the most common among adults is type 2 diabetes, about 90% to 95% of all diagnosed cases.

Type 2 diabetes is a chronic disease. It has several serious complications such as blindness, heart disease and stroke, kidney failure and more.

Research shows that for many people, small changes such as increasing exercise, and good eating habits can help to prevent the disease.

What works?

Walking for 1/2 an hour a day.

Losing weight, even as little as 5 to 7% of your total body weight. For example, if you weigh 160lbs, just losing 8lbs could make a big difference to your risk for getting diagnosed with diabetes.

Source: Centers for Disease Control

How to eat healthy and lose weight?

  1. As much as you can, avoid added sugar in your diet. One good way to do this is to completely avoid drinking sodas, or juices. Drink water, or some plain milk, or tea and coffee without added sugar. Eat the whole fruit instead of drinking the juice. Read the labels on foods. 4g of sugar = 1 teaspoon. According to American Heart Association, women should keep daily sugar to less than 6 teaspoons, and men less than 9 teaspoons a day. 
  2. Get lots of fiber by eating whole grains, brown rice, brown bread, etc. Most of the time, eat lots and lots of vegetables.
  3. If you want second helpings, wait 20 minutes and then you will find that often you change your mind.
  4. The world out there is beautiful. Enjoy it! Exercise for at least 30 minutes per day.
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