Diabetes is on the rise. The International Diabetes Federation says that the global burden of those living with this disease will surge from 382 million to 592 million by 2035 and that approximately one in ten people have or will have diabetes worldwide. The age of onset is getting younger and younger with kids as young as 8 being diagnosed with what used to be called “adult onset diabetes” and is also known as Type 2 Diabetes. According to Health Canada nine out of ten people with diabetes have Type 2. The Canadian Diabetes Association estimates that 9 million Canadians have diabetes or pre-diabetes, many of them without the diabetes symptoms that would prompt them to get help.
Most of this disaster is preventable. Ignoring the problem will further burden individuals and their families as well as put additional strain our health care system. Today is the day to start making changes. What causes Type 2 diabetes? Lifestyle choices have the biggest impact on preventing this disease that causes nerve and kidney damage as well as increased risk of liver and heart disease. Diabetes prevention is that simple. Maintain a healthy weight to reduce your risk. Weight loss of just 10% of your current weight has a massive impact on your health.
Here are some ridiculously simple weight loss tips to help protect yourself:
- Get more sleep. A lack of sleep has a profound impact on weight gain, even or perhaps especially in children. Cut back on one superfluous activity each day (TV? Gaming? ) and go to bed.
- Simply dropping liquid calories from your day can make up the difference. We drink 300-500 calories each day from beverages such as cream and sugar loaded coffee beverages, juice and pop. Go for 50% reduction today. Ditch the soda, water down your juice and half the sugar in your java. Go all the way ASAP!
- Implement NEAT in your life. Non-exercise activity thermogenesis. That simply means all the action you do in your day that isn’t actually working out. Parking at the end of the lot and walking an extra 3 minutes actually saves you time trying to troll for that spot near the door. And, it pumps up your metabolism. Walking up or down a flight of stairs is more efficient that waiting for an elevator and goes a long way toward getting an extra 30 minutes of movement into your day. That is all you will need.
- Be sure you are getting enough fibre. Not only does it bulk up your stool, new evidence shows that a healthy gut converts fibre to a chemical called acetate which passes the blood brain barrier to activate the brain’s “full” sensors.
- Add chia to your day. This tiny, tasteless grain contains plenty of micronutrients plus is the best form of both fibres you can find.
Managing diabetes is a difficult, uphill battle but preventing it is almost completely within your control. Do you have any tips or a diabetic diet for weight loss to share?
About the Author
Theresa Albert is a Food Communications Specialist and Toronto Personal Nutritionist. She is @theresaalbert on twitter and found daily at www.myfriendinfood.com