Diabetes-Proof Your Life

This condition is growing at a scary rate, but its also one of the most preventable diseases
around.

Nearly 25% of Americans are thought to have prediabetesa condition of slightly elevated blood sugar levels that often develops into
diabetes within 10 yearsbut only 4% of people know it. Whats worse, of those who are aware, less than half really tried to reduce
their risk by losing weight, eating less, and exercising more. These are just a few of the good-for-you habits that can reverse
prediabetes and ensure you never get the real thing, which can mean a lifetime of drugs and blood sugar monitoring, an increased risk
of heart disease, Alzheimers disease, and other scary health threats. Read on for 12 simple tricks everyone can start today.

Learn how to control blood sugar using food, vitamins, minerals, herbs, even mental attitude in the Beat Diabetes Naturally book.
1. Nudge the Scale
Shedding even 10 pounds can significantly slash your risk.

Even extremely overweight people were 70% less likely to develop diabetes when they lost just 5% of their weighteven if they didnt
exercise. If you weigh 175 pounds, thats a little less than 9 pounds! Use our calorie calculator to see how many calories you consume
and how many you need to shave off your dietif you want to lose a little.

For the latest health news and info, like MSN Health on Facebookand follow us on Twitter
2. Pick the Right Appetizer
May we recommend the salad? Eating greens with a vinaigrette before a starchy entre may
help control your blood sugar levels.

In an Arizona State University study, people with type 2 diabetes or a precursor condition called insulin resistance had lower blood
sugar levels if they consumed about 2 tablespoons of vinegar just before a high-carb meal. "Vinegar contains acetic acid, which may
inactivate certain starch-digesting enzymes, slowing carbohydrate digestion," says lead researcher Carol Johnston, PhD. In fact,
vinegars effects may be similar to those of the blood sugarlowering medication acarbose (Precose).

Before you eat that fettuccine, enjoy a salad with this dressing: Whisk 3 tablespoons vinegar, 2 tablespoons flaxseed oil, 1 clove garlic
(crushed), 1/4 teaspoon honey, 3 tablespoons yogurt, and salt and freshly ground black pepper to taste. (Makes four 2-tablespoon
servings.)
3. Ditch Your Car
Walk as much as you can every day. Youll be healthiereven if you dont lose any weight.

People in a Finnish study who exercised the mostup to 4 hours a week, or about 35 minutes a daydropped their risk of diabetes by
80%, even if they didnt lose any weight. This pattern holds up in study after study: The famed Nurses Health Study, for example, found
that women who worked up a sweat more than once a week reduced their risk of developing diabetes by 30%. And Chinese researchers
determined that people with high blood sugar who engaged in moderate exercise (and made other lifestyle changes) were 40% less
likely to develop full-blown diabetes. Why is walking so wonderful? Studies show that exercise helps your body utilize the hormone
insulin more efficiently by increasing the number of insulin receptors on your cells. Insulin helps blood sugar move into cells, where it
needs to go to provide energy and nutrition. Otherwise it just sloshes around in your bloodstream, gumming up blood vessel walls and
eventually causing serious health problems.
4. Be a Cereal Connoisseur
Selecting the right cereal can help you slim down and steady blood sugar.

A higher whole grain intake is also linked to lower rates of breast cancer, type 2 diabetes, high blood pressure, and strokeand cereal is
one of the best sources of these lifesaving grains, if you know what to shop for.

Some tips: Look for the words high fiber on the box; that ensures at least 5 g per serving. But dont stop there. Check the label; in some
brands, the benefits of fiber are overshadowed by the addition of refined grains, added sugar, or cholesterol-raising fats.

Decode the grains: Where that fiber comes from matters too, so check the ingredient list to find out exactly what those flakes or
squares are made from. Millet, amaranth, quinoa, and oats are always whole grain, but if you dont see whole in front of wheat, corn,
barley, or rice, these grains have been refined and arent as healthy.

Watch for hidden sugar: The "total sugars" listing doesnt distinguish between added and naturally occurring sugars; the best way to
tell is scan the ingredients again. The following terms represent added sugars: brown sugar, corn sweetener, corn syrup, dextrose,
fructose, high fructose corn syrup, invert sugar, maltose, malt syrup, molasses, sugar, and sucrose. Skip cereals that list any of these
within the first three ingredients (which are listed by weight).

5. Indulge Your Coffee Cravings
If youre a coffee fan, keep on sipping. The beverage may keep diabetes at bay.

After they studied 126,210 women and men, researchers at the Harvard School of Public Health found that big-time coffee drinkers
those who downed more than 6 daily cupshad a 29 to 54% lower risk of developing type 2 diabetes during the 18-year study. Sipping
4 to 5 cups cut risk about 29%; 1 to 3 cups per day had little effect. Decaf coffee offered no protection. Caffeine in other formstea,
soda, chocolatedid. Researchers suspect that caffeine may help by boosting metabolism. And coffee, the major caffeine source in the
study, also contains potassium, magnesium, and antioxidants that help cells absorb sugar.

But before you become a VIP at Dunkin Donuts, remember that a medium chain-store cuppa is about 14 to 16 ouncesright there,
thats 2 "cups" by standard measures.
6. Ditch the Drive-Thru
You might get away with an occasional fast-food splurge, but become a regular "fast feeder"
and your risk of diabetes skyrockets.

Thats what University of Minnesota scientists found after they studied 3,000 people, ages 18 to 30, for 15 years. At the start, everyone
was at a normal weight. But those who ate fast food more than twice a week gained 10 more pounds and developed twice the rate of
insulin resistancethe two major risk factors for type 2 diabetescompared with those who indulged less than once a week. In addition
to the jumbo portions, many fast food meals are loaded with unhealthy trans fats and refined carbohydrates, which may raise diabetes
risk even if your weight remains stable. A better bet: Keep a baggie of DIY trail mix in your purse at all times in case hunger pangs come
on. Nuts are known blood sugarlowerers.
7. Go Veggie More Often
Consider red meat a treatnot something to eat every day.

Women who ate red meat at least 5 times a week had a 29% higher risk of type 2 diabetes than those who ate it less than once a week,
found a 37,000-woman study at Brigham and Womens Hospital. And eating processed meats such as bacon and hot dogs at least 5
times a week raised type 2 diabetes risk by 43%, compared with eating them less than once a week. The culprits? Scientists suspect the
cholesterol in red meat and the additives in processed meat are to blame.

Try these two delicious dishes for a filling, meat-free entree:Stuffed Peppers Provence-Style and Pasta Primavera. Both recipes are high
in calcium and fiber, two of the powerful nutrients behind Prevention's Diabetes DTOUR Diet plan.
8. Spice Up Your Life
Cinnamon may help rein in high blood sugar.

German researchers studied 65 adults with type 2 diabetes who then took a capsule containing the equivalent of 1 g of cinnamon
powder or a placebo 3 times a day for 4 months. By the end, cinnamon reduced blood sugar by about 10%; the placebo users improved
by only 4%. Why? Compounds in cinnamon may activate enzymes that stimulate insulin receptors. The sweet spice has also been
shown to help lower cholesterol and triglycerides, blood fats that may contribute to diabetes risk.
9. Unwind Every Day
Chronic stress can send blood sugar levels soaring.

When youre stressed, your body is primed to take action. This gearing up causes your heart to beat faster, your breath to quicken, and
your stomach to knot. But it also triggers your blood sugar levels to skyrocket. "Under stress, your body goes into fight-or-flight mode,
raising blood sugar levels to prepare you for action," says Richard Surwit, PhD, author of The Mind-Body Diabetes Revolution and chief
of medical psychology at Duke University. If your cells are insulin resistant, the sugar builds up in your blood, with nowhere to go
leading to chronically high levels. The good news is, simple relaxation exercises and other stress management moves can help you gain
control over blood sugar levels, according to a study conducted at Duke University. Try these proven relaxers:

Start your day with yoga, meditation, or a walk.
Take three deep, slow breaths before answering the phone, starting the car, serving the kids lunch, or any other activity.
Reclaim your Sundays as a day of rest or fun with your family, relaxing, worship, etc. Try to avoid spending the whole day on
obligatory errands such as mowing the lawn, grocery shopping, or catching up on work.


10. Get a Perfect Nights Rest
Theres a sleep sweet spot when it comes to preventing diabetes.

A Yale University study of 1,709 men found that those who regularly got less than 6 hours of shut-eye doubled their diabetes risk; those
who slept more than 8 hours tripled their odds. Previous studies have turned up similar findings in women. "When you sleep too little
or too long because of sleep apneayour nervous system stays on alert," says lead researcher Klar Yaggi, MD, an assistant professor of
pulmonary medicine at Yale. This interferes with hormones that regulate blood sugar. A Columbia University study found that sleeping
less than 5 hours also doubled the risk of high blood pressure. For a good nights rest, avoid caffeine after noon, leave work at the
office, and skip late-night TV. Oversleeping may be a sign of depression or a treatable sleep disorder, so talk with your doctor.
11. Keep Good Company
Diabetes is more likely to strike women who live alone.

Women who live alone are 2.5 times more likely to develop diabetes than women who live with a partner, other adults, or children,
according to a study published in Diabetes Care. Researchers examined what role household status played in the progression of
impaired glucose tolerance to diabetes among 461 women, ages 50 to 64, and found higher risk among women living alone.

But dont freak out if you live solo: Lifestyle factors could explain this finding. Women who lived alone were also more likely to smoke
and less likely to have healthy dietary habits or consume alcohol.
12. Have a Blood Test
Many diabetes symptoms are silent.

A simple blood test can reveal whether sugar levels put you at risk for the condition. People with prediabetesslightly elevated blood
sugar levels, between 100 and 125 mg/dloften develop a full-blown case within 10 years. Knowing your blood sugar levels are a little
high can put you on a track to steadying themwith simple diet and exercise changesbefore diabetes sets in and medications may be
necessary.

Everyone 45 and older should have their blood sugar levels tested. Younger people who have risk factors such as being overweight, a
family history, and high cholesterol and blood pressure should ask a doctor about getting tested sooner. If results are normal, get tested
again within 3 years. If you have prediabetes, blood sugar should be tested again in 1 to 2 years.

Diabetes-Friendly Dinners: 13 healthy, tasty pasta, fish, and other meals your whole family can eat