- Maintain a healthy weight. If you are overweight, the more pounds you lose, the less your chance of developing diabetes. Talk with your doctor and nutritionist about what your ideal weight should be, and how to achieve it.
- Exercise: Exercise improves the action of insulin, moving glucose out of the bloodstream and into tissues where it can be used for energy. Try to do some type of physical activity at least 4-5 days a week.
- Incorporate fresh fruits, vegetables, whole grains and monounsaturated fats (such as olive oil) into your diet. Do not eat many refined carbohydrates.
- See your Doctor regularly. Check your cholesterol and triglyceride levels and have your blood pressure monitored. Seek treatment if necessary.
Keeping your immune system in shape
Exercise can help build strong bones and muscles, and according to a recent study, it may also build a stronger
immune system. Scientists have found that exercise increases the activity of interferon, one of the body's natural
virus fighters. The study, reported in the Journal of Applied Physiology showed that the interferon activity in
eight normally sedentary men more than doubled after an hour of exercise. Scientist still don't know whether people
who exercise regularly experience the same effect or whether the Increased interferon activity helps bolster
resistance to colds and other viral diseases.
Age and your metabolism
The rate at which most people burn the calories they eat decreases a little each year, slowing about five percent
between the ages off 20 and40, another five percent between the ages of 40 and 50, an additional eight percent
between 50 and 60, and still another ten percent between the ages of 60 and 70. Thus during your average adult life
span your body's calorie burning efficiency could be reduced by a nearly 30 percent. Coupled with this, most people
slow down, as they get older, exercising less frequently and for shorter periods of time. Even if your activity
level stays the same if you don't reduce your eating at the same pace your body is slowing its metabolism you will
gain weight. On the other hand you won't have to give up calories if you simply increase your exercise level, as you
get older.
Lifestyle change and eating your favorite foods in moderation
Following a sensible eating plan to provide the body with vitamins, minerals, and protein is vital to the success of
an exercise weight reduction program. By adding exercise rather than subtracting calories you can include a wide
variety of wholesome foods, breads, rice, pasta, even desserts (In moderation). Going below 1200 calories a day may
in fact rob your body of needed nutrients and sap your strength. Be sure you are getting your necessary "quotas" of
calcium, riboflavin (B2), iron, fiber, and fluids. Include the following in your daily meals: dark green leafy
vegetable, low-fat dairy products, lean red meats and fresh fish (no farm raised) and free range chicken
and turnkey, fortified breakfast cereals, wholegrain breads and pastas, lentils and plenty of bottled
water.
