Daily Health Tips update for April 27:
Get ready for a grim statistic: if current nutrition and exercise trends persist, up to 75% of men and 52% of women will have Type II diabetes or prediabetes by 2020, according to researchers at Northwestern University’s Feinberg School of Medicine. Here are 6 ways to help prevent becoming part of that statistic:
- Hit the gym and boost your lean muscle mass. Do 30 minutes of cardio 5 times a week and incorporate resistance training into your weekly exercise routine. This can help reduce your insulin resistance.
- Get at least 7 hours of sleep each night. A University of Chicago study found that people who slept for less than 6 hours each night were at a higher risk of diabetes, especially for those who were genetically predisposed to it.
- Relax. Listen to calming music, get a massage or meditate to reduce the long term effects of stress, including overworked stress hormones and damaged blood vessels.
- Eat fish weekly. EPA and DHA in wild salmon or sardines can help improve insulin sensitivity.
- Don’t forget to get enough of the sunshine vitamin. Scientists note that the people with high levels of vitamin D are less likely to develop type II diabetes. Experts recommend a daily intake of 1,000 to 2,000 IUs per day.
- Add cinnamon to your oatmeal or coffee. Cinnamon may help insulin do its job more effectively in the body.
Source: Outsmart Diabetes