Diabetes Protection These four things raise risk of diabetes
| These four things raise risk of diabetes |
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Millions of young women have diabetes — and don't even know it. Here's how they might be gambling with their health.When it comes to preventing diabetes, exercising and eating healthfully play a big role, but they're not the whole story. A growing body of research is finding that lots of little things can tilt your blood-sugar balance from healthy to diabetic. The happy flip side: They're all risks you can do something about. Here, the big four — and your plan of action.
A large waist even if you're a normal weight Raises your risk: 330 percent. How: Scientists suggest that the fat in your abdomen (a.k.a. visceral fat) produces compounds that make cells insulin-resistant. According to the American Heart Association, women should try to keep their waist size below 35 inches. The fix: Do 30 to 60 minutes of cardiovascular exercise three to five times a week. This can melt belly fat better than diet-ing. Waking up in the middle of the night
How: Not being able to stay asleep means that you're probably not getting enough shut-eye. This makes you more prone to developing insulin resistance, which can lead to diabetes. The fix: Avoid caffeine in the late afternoon and evening, and TV and alcohol right before bed. (Caffeine and TV stimulate your nervous system, making it harder to fall asleep, and alcohol can make it harder to stay asleep.) If these steps don't help, try yoga. A small study found that insomniacs who did 45 minutes of slow, meditative yoga a day had longer, deeper sleep at night. Eating fast food more than twice a week
How: It can lead to weight gain, especially if you don't make healthy choices. People who ate burgers, fries, and soda more than twice a week put on 10 extra pounds and were twice as likely to become resistant to insulin, according to a 15-year University of Minnesota study. The fix: Satisfy your cravings for fast food with smaller portions: Try a small burger with no cheese, small fries and a diet soda. Even better, go for a grilled chicken sandwich with just a dab of honey-mustard sauce. High stress
How: Stress can interfere with your ability to make insulin and process glucose. The fix: Take 10 to 15 minutes daily to relax; get a massage, practice some yoga poses or close your eyes and do some slow, deep breathing. In one Duke University study of 108 diabetics, progressive muscle relaxation and calm breathing lowered blood-sugar levels.
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