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As more Americans adopt a sedentary lifestyle, with less physical activity and more processed foods, health risks have risen dramatically. Today, more than 40% of Americans are considered obese with an estimated 9.4% of Americans having type-1 or type-2 diabetes. Despite these worrying statistics and the effects that diabetes can have on people’s lives, including heart attack, stroke, and foot amputation, diabetes is a largely preventable disease through certain lifestyle changes. Here are just some of the ways you can reduce your chances of developing the disease:

Cut the Fat and Sugar

The primary cause of diabetes in adults is an imbalance in the body’s sugar and insulin levels. As the human body takes in more sugar, the pancreas produces more insulin (a hormone that removes sugar from the bloodstream) to counter it. When the sugar continually increases, the pancreas can’t produce enough insulin to keep up or the blood becomes resistant to insulin.  

Stop this process from happening by cutting fatty or sugary foods and drinks from your diet. Studies show that switching to a fruit and vegetable diet decreased the risk of type-2 diabetes in subjects by 21%. Replacing soda and sugary drinks with water is also an important step, as water has been shown to help with weight reduction when consumed with a meal rather than soda.

Work out Regularly

Physical activity is critical to diabetes prevention as it helps individuals lose weight, eases pressure on the heart, and increases blood sensitivity to insulin. This higher sensitivity increases insulin effectiveness and removes sugar from the bloodstream, diminishing the threat of diabetes. Weight loss is vital in preventing diabetes, as every kilogram of fat loss reduces a person’s risk of diabetes by 16%. Working out will also not only help you in preventing diabetes, but will help you live longer and strengthen your body against other diseases as well.

If you or a loved one are struggling with diabetes or the risk of diabetes, contact our specialists today at (866) 847-7189 or reach out to us online at contact@alcammedical.com!

 

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