4 Ways You Can Reduce Your Risk of Developing Diabetes
There are several new diabetes clinical studies which suggest there are other significant factors contributing to a person’s diabetes risk aside from obesity, a poor diet high in carbs, and lack of physical fitness. One of these studies discovered that people who added an average 3.5 servings of red meat per week to their diet over the course of four years had a 48 percent higher risk of developing diabetes compared to another group that did not alter their red meat intake. In fact, people who lowered the amount of red meat they ate each week also lowered their diabetes risk by 14 percent.
According to Dr. JoAnn Manson, chief of preventive medicine at Brigham and Women’s Hospital and co-author of this study, this is the first large clinical study of its kind to look at alterations in the consumption of red meat and how it could affect diabetes risk. While this study has not proven that eating less red meat will lower your risk of diabetes, it does seem like red meat plays an important role in people’s overall diabetes risk.
What’s The Big Issue With Red Meat?
While clinical investigators are uncertain why the consumption of red meat seems so closely linked with diabetes risk, Dr. Manson believes that it might have something to do with the high concentration of iron and nitrates found in deli meats, or it could also be abundant amount of saturated fat found in red meats.
Based on these studies, lowering the amount of red meat you eat and making some other healthy lifestyle changes could have a large effect on your diabetes risk. The usual recommendations for avoiding diabetes include eating more healthily and getting regular physical activity. However, following this diabetes clinical research, there are a couple more recommendations which could minimize your risk of being diagnosed with diabetes:
- Eat Less Red Meat: If you have been eating a full serving of beef or pork everyday, then it could be a good time to cut back (try something more like two or three servings per week).
- Go for More Walks: Going for a quick walk after dinner can help reduce the spike in blood pressure that can accompany a big meal. In fact, walking for 15 minutes after dinner can be better for this than exercising for 45 minutes earlier in the day. Regardless, it is important to get some exercise whenever you can. This regular physical fitness can allow for more control over blood glucose levels in the long run, both for people living with diabetes and those that don’t have it. Dr. Manson suggests picking a routine that you can stick to for the long-term.
- Get Better Quality Sleep: Other studies have shown how lack of sleep or interrupted sleep can lead to negative fluctuations in blood glucose levels and metabolism. On the other hand, getting at least 7 hours of sleep regularly can help you regain better control over your blood sugar. If you are unable to get this type of sleep during the work week, then you can try to catch up on your sleep over the weekend.
- Eat Breakfast: By choosing to skip breakfast in the morning, some people may be inducing insulin resistance temporarily. A study at the University of Colorado found that this occurred in obese women who didn’t eat breakfast in the morning. You may ask what is so bad, since this insulin resistance is only temporarily? Unfortunately, this temporary state of insulin resistance (when induced on a regular basis) will make a person much more likely to develop type 2 diabetes in the long-run.
Remember that you should consider eating less red meat, which goes hand in hand with eating healthier foods overall. Also, try to eat a healthy breakfast as often as possible. Keep in mind that steps such as these could help significantly reduce your risk of developing diabetes later in life.