Health Risks Put Soda Consumption On A Steady Decline

Woman drinking a colaPopular sugary beverage brand Coca-Cola has been struggling to increase or even plateau their profits as Americans and people around the world catch on to the health risks that develop from soda consumption. Around 63 percent of Americans say they actively avoid soda in their daily diet. This is around the same amount that Americans consumed soda in 1986. Even though Coca-Cola continues to increase their marketing efforts to mask the pervasively recognized health effects, their sales have dropped five percent in the year-ago quarter.

So what exactly are these consumer avoiding by decreasing their soda consumption? And should you be following their example? In short, yes! Soda is a sugary beverage that has been linked to numerous health consequences, primarily obesity and cancer. And if that’s not enough for you, here are the dirty details.

Studies Show Soda Connected To Cancer

A recent study in the Journal of the National Cancer Institution has linked the high consumption of sweetened drinks, like ones produced by Coca-Cola, to a possible increased risk of rare cancers. These cancers form in the gallbladder and bile ducts around the liver. Moreover, obesity has been previously linked to these rare cancers. So, not only is soda providing the sugar, but also the obesity.

Diet Soda May Be Even Worse

But what if you absolutely love soda? Are the diet options any better? No, they’re actually not. In fact, they are probably worse for you. Artificial sweeteners that are used in diet options have been consistently linked to weight gain and glucose intolerance. High consumption can lead to an increase in hunger and weight, definitely increasing your risk at obesity, diabetes and other related health issues. One report even shares a story of a woman who had migraines until she stopped drinking diet sodas.

Overall, by switching to diet options, you at increased risk of consuming more calories, gaining weight, and suffering the numerous consequences associated with obesity. Everything that you are already at risk of by consuming high amounts of traditional soda is essentially amplified in diet drinks, an extremely misleading product.

Don’t Do It

Thus, all sugary beverages should ideally be avoided to protect your health. And in the end, it can probably save you money as well. Try drinking filtered water or sparkling water with a squeeze of lemon or lime to slowly wane yourself off of drinking soda. Unsweetened tea or coffee can also be a better alternative and for safer sweetener options use natural products like stevia or Luo Han.

Also, consult your doctor if you are concerned about your sugar intake or already have conditions (or have a family history) of diabetes or weight gain. Eliminating sugary foods can quickly benefit your health and prevent future complications. So, if you’re not one of the 63 percent of Americans actively avoiding soda in their diet you should highly consider making the change. The proof lies in the facts, not Coca-Cola’s marketing schemes.

Sunscreen May Actually Be Increasing Your Risk of Cancer

sunscreen protection 30Wearing sunscreen to prevent skin cancer is undoubtedly basic knowledge to anyone who lives where the sun touches. However, there is some evidence to support the opposite: that the risk of skin cancer may actually increase with sunscreen use. How can this be?

There was a study conducted with 1,600 Australian participants in which one group applied sunscreen daily, while another used it only occasionally. The results after 4.5 years indicated that there was no difference in the numbers of people who developed basal cell carcinoma (BCC) or cutaneous squamous cell carcinoma (sSCC), the most common types of skin cancer.

Sunlight has multiple benefits to your health that continue to be uncovered. Thus you don’t always have to shield yourself from the sun to avoid cancer. However, you may want to avoid your sunscreen since it could be causing the cancer you’re trying to avoid in the first place.

What Sunscreen Can Be Damaging?

Around 16 percent of US manufactured sunscreens contain vitamin A, which of course sounds beneficial, but actually isn’t. This type of vitamin A present is called retinyl palmitate, a form of vitamin A that has been found to promote skin tumors and lesions when applied to the skin and exposed to sunlight. How is this known? A study on hairless mice revealed an accelerated formation in skin tumors when vitamin-A-laced cream was applied and they were exposed to ultraviolet light daily for one year.

Despite these known risks, the FDA has failed to take action in preventing manufacturers from using retinyl palmitate and has issued no mandatory warning labels. Additionally, oxybenzone, another popular sunscreen ingredient has been detected in almost every American, is believed to produce hormone disruptions and cell damage that can promote cancer. For more on how these alterations can affect your health, visit Dr. Mercola’s page, here.

How To Enjoy The Sun Safely

Though there’s a lot to be said and studied on how much sunlight one should receive, what products can sell, and what the possible effects are. There are a few general rules that you can follow to enjoy the sun safely.

  1. Wear a wide-brimmed hat.

The skin around your face and eyes are thinner and therefore more at risk for cosmetic damage and premature wrinkling. If you’ll be outside for a long period of time, use a natural mineral-based broad-spectrum sunscreen—these products normally contain zinc.

  1. Limit initial sun exposure.

Work your way up to sun exposure. People who have fairly light-skin should limit their time to a few minutes in the sun and work their way up as they tan.

  1. Build an internal sunscreen.

With antioxidants like astaxanthin, you can make your own topical protection for your skin. Just add organic coconut oil to make your own lotion. Moreover, you can eat healthy with fresh, unprocessed foods containing omega-6 and omega-3 oils will aid your skin from getting sunburn.

  1. Moisturize naturally.

Before sunbathing, apply coconut oil (and astaxanthin) to exposed skin for prevention in dryness and even metabolic benefits.

So before you buy sunscreen, be sure to check the label for harmful ingredients, and don’t rule out sun protection all together. There are great natural alternatives that can help you stay protected.

Not Getting Enough Sun Can Hurt Your Brain

Depositphotos_49845921_s-2015We’ve all heard that we need to get our vitamin D and go outside to soak up the rays of the sun—but not too much. This is told to make our bodies stronger and healthier. However, according to a new study, vitamin-D deficiency not only affects your bone strength or muscle health, but also can be contributing your brain function.

In the study, researchers monitored elderly Chinese to find that “regardless of gender and extent of advanced age,” individuals with less vitamin D were twice as likely to “exhibit significant cognitive decline over time.” Thus, we can infer that vitamin D is necessary for ideal brain function.

The findings back the theory that vitamin D actually protects neuron loss and damage. As a result, vitamin D is much more necessary then we had ever conceived. This is troubling for those who don’t receive so much sunlight due to location or lifestyle.

For example, in the UK, the average person only takes in about 3 micrograms of vitamin D in food. Meanwhile, there is little exposure to sunlight year-round, putting them at increased risks for bone-related diseases, and now we know cognitive decline. Public Health England (PHE) has previously suggested people take vitamin D supplements, about 10 micrograms a day, which is still far less than ideal. It’ll be interesting to see how these new findings affect people living in these types of environments.

Already women are at increased risk, since, historically, female bones deteriorate at a faster rate then men. But the population as whole can benefit from watching their vitamin D intake, with studies suggesting vitamin D can aid in battling cancer, cardiovascular disease and multiple sclerosis.

And you might be wondering about the horror stories of too much sun, like skin cancer? PHE and the National Institutes of Health (NIH) in America have come forward to say that actually too much sunscreen is preventing critical vitamin D-producing sunrays. Thus, a little sun without sunscreen is actually good! The NIH suggests around five to thirty minutes of sun exposure between the hours of 10 am and 3pm for sufficient vitamin D intake.

If you’re living in an environment wear the sun is lacking, then consider taking supplements or consuming foods higher in vitamin D, such as: salmon, sardines, eggs, or shitake mushrooms. Do keep in mind that it’s difficult to achieve sufficient vitamin D from dietary sources alone and that the sun offers a much stronger range of health benefits further than vitamin D. See more on supplementing your vitamin D from an article by Dr Mercola here.

Vitamin D is necessary and important to living a healthy lifestyle without health complications, cognitive decline, and even serious disease. If you think you’re not getting enough vitamin D, start with taking five minutes out of your day to soak up the sun. Or ask your doctor about your vitamin levels and possible supplements. Overall, continue to understand the vital need for vitamin D as your life accelerates forward. So get up and go outside!

Does Drinking More Water Actually Help with Weight Loss?

Depositphotos_2594360_s-201530-59% of U.S. adults that try to lose weight were found to increase their water intake. So numerous people believe that this strategy can help them reach their weight loss goals. But are they actually losing weight simply because of their increased intake of water? The answer is yes…and no.

Staying hydrated is essential to having a healthy body, yes. But how much effect does it actually have when it comes to maintaining a healthy BMI? In a nutshell, Dr. Mercola comes to the conclusion that drinking water and ultimately staying hydrated has indeed proven to be associated with slightly lowering your body weight.

The weight loss that people associate with drinking more water comes from a list of multiple factors aside from simply adding water to your diet. Modestly drinking water throughout the day may not produce results, but drinking water strategically may actually produce positive results.

Eliminating Sugary Beverages From Your Diet

Drinking more water while continuing to drink sugary beverages such as soda, energy drinks, alcohol, or fruit juices will offset any encouraging effects you can get from consuming an adequate amount of water. Replacing pure water for your other regular beverages can lower your overall caloric intake by roughly 9 percent, or 200 calories per day.

So if you can stay away from beverages that are high in calories or sugar, you could be on your way to seeing some optimistic effects.

Learning When You’re Hungry Versus Thirsty

Some people fall victim to not knowing when they are merely thirsty versus hungry. And by the time you actually register thirst you may already be dehydrated. So the best way to stay hydrated is to evaluate how much water you should actually be drinking and stick to a plan that allows you to consume that amount.

Consider your factors such as your energy output, if you’re an athlete, how frequently you urinate, and the color of your urine. More information on gauging the necessary water intake for your personal needs can be found here.

Reduce Your Appetite

If you’re an adult, studies show that if you drink 500 milliliters of water (about two tall glasses) prior to eating, you may lose up to 4.4 pounds within 3 months. Over the course of one study, participants lost up to 9 pounds, which is what you could expect from signing up for Weight Watchers for 12 weeks.

In this situation, water seems to be the cheaper alternative to losing weight and has proven results. So if you’re looking to employ this tactic make sure you are committed to drinking plenty of water and make/order smaller meals.

Kick Start Your Metabolism

Another way to use the power of water is to have it burn calories for you. In a study of adults who drank 500 ml of water, it was shown to increase metabolic rate by 24 and 30 percent beginning within the first 10 minutes and peaking around 30 to 40 minutes afterwards.  Moreover, studies were especially effective when using cold water.

Overall, consuming around 0.5 liters of water can aid in increasing calories burned per hour for a humble weight loss

All in all, water can truly help you if you’re trying to lose weight, but just adding water to your diet isn’t going to radically change your body overnight or even in the long term. Understanding when and how to make the most of increasing your water intake will help you benefit from some modest yet successful results.

How many glasses of water do you drink each day?

A shot of a young woman holding a glass of water

Two, three, four… more? You’ve heard it so often because it’s a very important question, prompting you to think about the amount of water you consume, urging you to drink more…

Get the basics right, like eating a balanced diet, regular moderate exercise, rest and relaxation, fun and laughter, and life can be free of illness and poor health. Water consumption is one of these essential basics. If you want long-term good health, read on, we’re going to give you all the evidence you need to encourage you to drink water, as recommended by the experts: 6-8 large glasses a day!

Why you need a fresh daily supply: At any one time, between 55 and 75% of your body weight is water. Your body’s need for water is second only to it’s need for oxygen! Take a look at why you need so much of this life-giving liquid:

  • It assists the digestion, absorption and elimination of the food you eat.
  • It assists the excretion of waste from your bowel and kidneys.
  • It regulates your body temperature 24/7.
  • It lubricates your joints and membranes.
  • Blood is your body’s transport system, constantly distributing nutrients around the body.  Your blood is made up of approximately 92% water.
  • Body secretions and digestive juices are almost entirely water (your digestive system produces approximately 1.7 liters of saliva each day).

Because of these many important tasks, in normal conditions your body needs between 1 and a half to 2 liters of water daily, in order to function optimally. This daily amount is also affected by your size, diet, how active your lifestyle is and even the weather conditions! The list below shows how your body loses water:

  • Through exhaling, perspiring and elimination your body lose 1.7 liters daily.
  • In hot weather, perspiration increases so more water is needed to help regulate body temperature and keep you feeling cool.
  • During cold weather, additional moisture is lost through breathing.
  • For each hour of physical activity, you need and extra 1-3 glasses of water.
  • Central heating has a drying effect, so you need to drink more, or turn down the heat.

Are you Dehydrated?

You can probably appreciate by now that many, many people are walking around in a constant state of dehydration! So is your body gasping for water? How would you know? You can check for yourself below – we’ve started with the most common symptoms, right through to the more severe symptoms:

  • Headaches: A major function of water is to flush toxins from the body. Your brain is 75% water, so even being slightly dehydrated can cause headaches.
  • Poor Concentration/Fatigue: If your body is overloaded with toxins and not enough water to flush them out, you will feel less energetic while your body struggles with the toxins.
  • Constipation: Water speeds the process of elimination adding bulk to the stool, so drinking adequate fluid assist the flow and regularity.
  • Dry Mouth: Saliva lubricates the mouth, dehydration reduces the amount available.

In More Severe Dehydration

  • Muscle Cramps: This happens when not enough oxygen is getting to the muscles via the blood stream because of insufficient water in the body.
  • Skin: If there is not enough water to feed the skin, it loses elasticity. Test by pulling the skin on the back of your hand, it should snap back instantly.
  • Eyes: Sunken eyes and dark skin around/under the eyes are a sign of severe dehydration.

Get Into a Life-Long Water Habit

Your aim is to drink water consistently throughout the day. Avoid drinking too much water at once, or too fast, because it will pass through you with little benefit to your body. For  the first few days you may experience more frequent trips to the toilet, this is because your body isn’t used to being so well hydrated and needs time to adjust. You should also begin to notice a reduction in weight and centimeters, as your body’s water stores become redundant and gradually release their cargo!

How to Get Healthy By Eating Fats

AvacadoFat. We hate that word. Nobody wants to hear that word. Say it again. Fat. It just sounds gross and like something you want to turn around and run away from. But, not actually since many of the most delicious foods we crave have fat.

However, if I told you that you could feel great about a fatty meal, would you believe me? Well the studies back me up. According to Dr. Mercola, Omega-3 fats are essential to your health and overall health. Multiple studies have confirmed that the consumption of omega-3 rich foods can lower your risk of a fatal heart attack by as much as 10 percent.

Still not convinced that you can eat some amazing foods while reaping the benefits? Well maybe these facts will convince you otherwise.

 

Foods rich in healthy fats do more than just prevent heart disease.

Have healthier and stronger bones, improve your mood, and reduce the risk of Alzheimer’s disease, colon cancer, kidney disease and more by indulging in foods like avocado, butter, coconut oil, extra virgin olive oil, walnuts and salmon.

In addition, you can lower bad cholesterol, shed excess weight, and have healthy hair and nails.

More guacamole, please!

 

These fatty foods are “essential” because your body cannot make them.

Marine animal omega-3s (EPA/DHA) are especially essential for your body in order to complete functions of digestion, muscle activity, blood clotting, and basic cell division and function of cell receptors.

Even though many people believe that you can substitute EPA/DHA with plant-based omega-3 (ALA), only about 1-3 percent will be converted to EPA/DHA in the body. ALA is pervasive in an average diet, thus there is not a drastic change in benefit.

So don’t be afraid to pick up your favorite seafood on the way home.

 

It’s easy to integrate these fats into your everyday diet.

You might find that you already enjoy many of these fatty foods on a daily basis. That’s great! Now, you just have to be aware of your intake and make conscious decisions about separating the “good” fats from the “bad” fats. Don’t get too carried away and justify every fatty meal you have.

Dr. Axe recommends about 1,000 milligrams of EPA/DHA and about 4,000 milligrams of ALA/EPA/DHA combined. Track your intake on popular health apps, like Wholesome. Some apps will even let you “compete” against your friends.

 

This health tip is a win-win.

There’s no reason that you shouldn’t try eating healthy fats. If you’re not looking to lose weight or gain strength, then you will at least be on the path to a long and healthy life. It’s easy, simple to understand, and beneficial in more ways than one.

But if you’re still afraid that you can’t do it or that this is all too good to be true, you may want to consider using fish oil supplements. Dr. Axe suggests one that is made from wild-caught pacific salmon for high levels of EPA/DHA.

There’s no reason you can’t start the day with some avocado and toast, take some walnuts to the office, and have some salmon for dinner. You won’t be able to regret taking a hold of your health, heart and life.

Two Types of Vegetables for Healthy Living

Leafy vegetables
Leafy vegetables – spinach, Brussels sprouts, leeks, parsley, broccoli, lettuce – lying on a wooden table

You’ve been told since you were a kid to eat your vegetables. We all know they are chock-full of vitamins, minerals and other goods stuff. A healthy diet including vegetables is the best way to get these essential supplements for your body. Eating your vegetables can also help lower your risk for many chronic diseases including diabetes, heart disease, stroke and cancer.

 

One of the main disease fighting components of vegetable are antioxidants. According to the National Cancer Institute these are substances that interact with and stop free radicals before there is cell damage. Examples of antioxidants are beta carotene, lycopene, vitamins A, C and E (alpha-tocopherol). The National Cancer Institute explains free radicals are, “highly reactive chemicals that have the potential to harm cells.” They are caused by exposure to ionizing radiation and other environmental toxins.

 

Certain vegetables are powerhouses of nutrients, including antioxidants. Two types of vegetables that are high in vitamins, minerals, and antioxidants include sprouts and leafy greens.

 

Sprouts are known for their high level of nutrients packed into a small amount of the vegetable. They are the part of the vegetable before the plant is full grown. These small wonders are chock-full of antioxidants, minerals, vitamins and enzymes that protect against free-radical damage. Some high-powered sprouts include sunflower seeds, broccoli sprouts, and watercress.

 

Leafy greens are another type of vegetable that are known to pack the nutrients. Leafy greens not only contain plenty of vitamins and minerals, but several contain substantial amounts of proteins.

 

Kale is commonly called the “meat” of vegetables. It’s known as the best source of protein in a leafy green. Kale contains all nine essential amino acids that are also found in the proteins in meat, and nine other non-essential amino acids.

 

Other leafy greens that are super powers include arugula, spinach and swiss chard: Arugula is known for its trace minerals and antioxidants that block absorption of environmental contaminants. It’s also high in fiber, vitamins A, C & K, Folate, Calcium, iron, magnesium, phosphorous, potassium, manganese, protein, thiamine, riboflavin, vitamin B, zinc, copper, and pantothenic Acid (vitamin B). Flavonoids in Arugula are known to lower blood pressure, increase blood flow, lower inflammation, and improve blood vessel function.

 

Spinach is known for its high content of iron. It also contains zinc, niacin, protein, fiber, vitamins A, C, E, K, & B6, folate, calcium, magnesium, phosphorus, potassium, copper and manganese. Spinach’s properties include helping with brain function, memory and mental clarity.

 

Swiss chard is high in vitamin C, E and A (beta carotene), manganese, and zinc.  It helps the body to detoxify, and contains flavonoids that can help regulate blood sugar, and lower the risk of cancer, & heart disease.

 

Although all vegetables pack a punch when it comes to nutrition, sprouts and leafy greens are loaded with vitamins, minerals, and antioxidants essential for your health. Getting your supplements through a healthy diet including fresh fruits, vegetables, and low-carb/high-fiber foods is the best way to naturally and safely get all the essential nutrients your body needs.

Kelp as the Newest Super Food

Kelp ( laminaria ) in a bowl.Within the realm of foods we eat, kelp isn’t something most people would consider food, let alone a super food. In some countries, such as the coastal areas of Japan, kelp is an ingredient commonly used in their diets. The Japanese believe it’s one of the reasons behind their longevity. The components of kelp do make it a goldmine of nutrients.

A common variety of seaweed, kelp grows in coastal regions around the world. Usually found growing thickly on shorelines, the size of a plant can range from being small, or up to the size of a tree as in the case of the Giant Kelp. With its vital nutrients kelp is an important food source for marine life.

Those same nutrients have many health benefits for us too! Some of these include cancer prevention, thyroid regulation, and weight management. Of the many health benefits, kelp is known to have one of the highest concentrations of iodine. This is a mineral essential to thyroid health. Iodine helps regulate the thyroid gland and the body’s energy. It’s also important for health skin, hair and nails.

Aside from iodine, kelp is a valuable resource for other nutrients as well. It’s contains an assortment of vitamins, antioxidants, phytonutrients, amino acids, omega-3 fats and soluble fiber. This super food has valuable concentrations of potassium, magnesium, manganese, copper, zinc, calcium, iron, riboflavin, niacin and boron. It’s also a good source of vitamins A, B12, B6, C and E. Iron in kelp is good for preventing anemia, which is low levels of iron in the blood. Antioxidants are known to fight free radicals which can cause certain cancers.

According to Webmd, kelp has also been found to be a source of a mineral called Vanadium. This mineral is being studied for its ability to regulate the production of insulin and blood sugar. This would be a valuable asset in the control of diabetes.

Adding kelp to your diet is as easy as going to the store. Kelp is often found in the Asian section of your regular grocery store, or in local health food markets. It can be eaten raw, cooked, powered, or in supplements. Choosing fresh, organic kelp is the best source of its nutrients. Dried kelp can easily be added to soups or stews. For a different take on pasta, try kelp noodles. They are gluten-free and a low carb food. Although kelp is full of vitamins and minerals like any food it should be eaten in moderation.

Although kelp is not a food commonly found in diets in the United States, it should be! With its high nutritional value it’s a great addition to a healthy diet and lifestyle. Eating fresh, unprocessed foods is an easy step in ways to include disease prevention and weight control into your day. Healthy meal plans should include an assortment of fresh fruits & vegetables, whole-grains, lean meats, fish, and other fresh, unprocessed foods, including kelp. Choosing organic food is another easy way to add to your healthy lifestyle.

Turmeric – A Super Food for Your Health

Mortar and pestle with curry powder and pepperTurmeric is an Asian spice often used in foods such as curry dishes. The most valuable part of turmeric is a substance called curcumin. Some estimate that there are at least 150 different health benefits associated with turmeric. Although not all have been approved by scientific research, the spice has been used in ancient medicines including Chinese and East Indian Ayurvedic medicines for thousands of years.

For more modern purposes turmeric is often used as an essential oil in perfumes. Its resin is used safely for flavorings and colorings in common foods such as curry powders, mustards, butter and cheese. The use of turmeric for medicinal purposes varies widely. There has been ongoing scientific research studying the potential therapeutic benefits of the spice. Several studies have already concluded the compound curcumin and other compounds in turmeric were found to be effective at reducing inflammation. Other health benefits may include boosting the immune system, protecting the heart from heart disease, and lessening the effects of autoimmune diseases on the body.

There is a long list of other benefits that many have purported that turmeric and its derivative curcumin have. An article on Mercola.com states further benefits of the spice- “curcumin in turmeric helps protect your brain and detoxes heavy metals like iron.”  Other medicinal uses for turmeric include reducing pain and inflammation in arthritis; and healing digestion issues such as heartburn, stomach pain, ulcerative colitis, intestinal gas, stomach bloating, stomach ulcers, irritable bowel syndrome and loss of appetite. For skin conditions turmeric has been used as an application for pain, ringworm, sprains & Swelling, bruises, acne, and infected wounds. It is also used as a mouth rinse for gum disease.

Although turmeric is a spice used extensively in cooking, if too much is ingested there may be side-effects. The side-effects associated with turmeric are generally mild. They can include stomach upset, nausea, dizziness, and diarrhea. It may also make gallbladder problems and gastroesophageal reflux disease (GERD) worse. One of the properties in turmeric may also slow the blood clotting process. Use of turmeric with anti-blood clotting medications should be done under the supervision of a doctor.

Research into the healing benefits of turmeric are ongoing. Initial reports show the spice has several already widely recognized health benefits such as being used as an anti-inflammatory product. Other studies now being conducted are looking at other benefits of the spice. One study suggests that turmeric may be able to reverse cognitive decline and dementia in Alzheimer’s disease. Another study is looking into the possible use for aids patients. The antioxidant and antimicrobial properties of turmeric could possibly help their bodies heal wounds, inhibit infection promoting enzymes and proteins, reduce infected cells, and block multiplication of infected t-cells.

The many benefits of turmeric and curcumin make this spice a super food. With its antioxidant, antimicrobial, and anti-inflammatory properties it can be used for a wide range of health benefits, with very little to no side-effects. Healing may be as easy as a cup of turmeric ginger tea.

Simple Steps to Avoid Type 2 Diabetes

Doctor Checking Sugar LevelType 2 diabetes is when your body is not able to properly use insulin. This is a hormone made by the pancreas that helps your  cells absorb glucose and then convert it to energy. According to the  Center for Disease Control (CDC) there are approximately 86  million Americans who have diabetes. That is one in every three people. Out of this number, nine out of ten individuals don’t  know they have the disease. Complications from the illness can include heart disease, stroke, kidney disease, blindness and nerve damage. This is especially a concern when the disease goes un-diagnosed. Type 2 diabetes can be avoided with simple lifestyle changes.

Managing your weight is an important step in preventing this illness. The National Institute of Diabetes, Digestive and Kidney Disease (NIH-NIDDK) have prevention guidelines that  include losing five to seven percent of your body weight. This would be approximately ten to fourteen pounds for a person weighing 200 LBS. This weight loss can be accomplished with thirty minutes of moderate-intensity exercise five days a week, and eating the right foods. Eat a wide variety of low fat, low Type 2 Diabetes/2 carbohydrate foods and reduce your overall calorie intake. Also increase the amount of fiber in your diet with food sources including vegetables such as cauliflower, green beans, peas, and broccoli. Although you need to reduce your fat intake, you should be replacing the “bad” fat with high-quality fats such as avocado’s, palm & olive oils, organic pasteurized eggs, and grass-fed meats.

There are other lifestyle changes you can make. One way is to reduce your stress. This can be done with exercise, yoga, and meditation. Taking time out of your busy schedule to do the things you enjoy can also help reduce stress. Hobbies such as scrap booking, photography or playing a musical instrument are  great for this. So are outdoor activities such as hiking, nature walks, cross-country skiing, kayaking, or a friendly game of golf. Using these techniques cannot only help you to avoid type  2 diabetes, but can be beneficial to all areas of your life.

There are several risks factors for developing the disease. These include being older than 45; overweight; have a family history of diabetes, especially a parent or sibling; don’t exercise regularly; you are a woman that had gestational diabetes or were diagnosed with poly cystic ovarian syndrome (PCOS); or if you are an African American, Hispanic/Latino, American Indian;
or Asian American.  If have one of these factors it’s important to talk to your doctor and get tested.

Type 2 diabetes can be avoided, all it takes is a few simple steps. The first step is talking to your doctor to make sure that you are healthy enough to make the lifestyle changes necessary. The second is to include these changes in your everyday routine. These steps can not only help you to avoid type 2 diabetes but to avoid other diseases, and help you live an overall healthier lifestyle.

References:
1.CDC. “About Prediabetes and Type 2 Diabetes”
2 June 2016 http://www.cdc.gov/diabetes/prevention/prediabetes-type2/index.html

2.NIH-NIDDK. “Small Steps. Big Rewards. Your GAME PLAN to Prevent Type 2 Diabetes.”
2 June 2016 http://www.niddk.nih.gov/health-information/health-communication-programs/ndep/health-care-professionals/game-plan/small-steps/Pages/publicationdetail.aspx#atriskchecklist

3.Mercola.com. “Tips to Avoid Diabetes”
2 June 2016 http://articles.mercola.com/sites/articles/archive/2016/05/16/tips-to-prevent-diabetes.aspx