5 Quick tips to cut diabetes risk

Preventing diabetes may be easier than previously thought, a new government study suggests. The recently published study shows that minor changes in lifestyle can significantly reduce the odds of developing diabetes. 

LOS ANGELES, CA (Catholic Online) - The study shows that people who make a single change in their habits can reduce their odds of developing diabetes by one-third, and much more if they make all five changes.
 
The list is as follows:

1. Watch your weight! Weight was the largest risk factor for diabetes. Participants who had a normal body weight with a BMI below 25, experienced the greatest benefit.

2. Quit smoking.

3. Exercise. You don't need to hit the gym every day, just 20 minutes or more of vigorous activity at least three times per week is enough to make significant cuts in your risk. Vigorous activity is that which causes your heart rate to increase and your body to sweat.

4. Healthy diet. The recipe is high fiber, low fat, very little sugar or refined carbohydrates and a strong ratio of good versus bad fats (polyunsaturated vs. saturated). 

5. Alcohol in moderation. This means cut back. Two drinks to none a day for men, one to none for women.

EXCLUSIVE: Use this tool to add more birthdays to your life.

While weight is the greatest risk factor, participants who had just one of the above changes, cut their risk by an average of 30 percent. For women, the benefits were greater--almost 40 percent for just one change. There does appear to be a diminishing marginal utility effect for the changes; the changes combined yield an 80% overall reduction in risk.
 
The researchers analyzed surveys and data from 200,000 men and women who are part of a long-term study on diet and health. The study was conducted by the National Heart, Lung and Blood Institute in Bethesda, Maryland. It is published in the current issue of the Annals of Internal Medicine.

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