A family history of diabetes makes it particularly important to avoid these risks. Following are some tips
and a recipe from 500 Time-tested Home Remedies to help prevent the devastations of the disease:
1. Try mindfulness meditation to reduce stress. The hormones cortisol, epinephrine, and glucagon rise during stress, thereby raising blood glucose and antagonizing insulin.
2. Enjoy an occasional beer or glass of wine. (One drink a day for women, two for men.) Moderate alcohol intake correlates with a lower risk of type 2 diabetes.
3. Get plenty of sleep. Poor-quality sleep and sleep deprivation increase the risk of obesity and diabetes.
4. Exercise every day. Physical activity improves tissue sensitivity to insulin and weight management.
5.Eat real food rather than processed food. Real food (fruits, vegetables, fish, meat, seeds, and nuts) will help you avoid refined carbohydrates, added sugars, and trans fats — all of which promote unhealthy weight gain and increase the risk of diabetes.
Try This Roasted Veggie Explosion
Fruits and vegetables contain fiber, which slows the absorption of dietary sugars, and many nutrients good for reducing diabetes risks. The World Health Organization recommends eating at least five portions a day to prevent diabetes.
Ingredients:
1 to 2 tablespoons olive oil
1 large onion, quartered
2 carrots, diced
1 yellow or red bell pepper, seeded and sliced into strips
1 bunch of asparagus, woody bottoms removed
2 beets, peeled and quartered
4 garlic cloves, peeled
¼ cup crushed fresh rosemary
Sea salt (optional)
Preparation:
Preheat oven to 400 degrees. Spray or brush a baking sheet with olive oil. Drizzle the olive oil over the vegetables in a bowl and toss to coat them. Spread the vegetables and garlic evenly across the baking sheet. Sprinkle with the rosemary and sea salt to taste (if using). Roast for 15 minutes and then flip the vegetables and roast for another 10 minutes. They should be browned but not overcooked.
1. Try mindfulness meditation to reduce stress. The hormones cortisol, epinephrine, and glucagon rise during stress, thereby raising blood glucose and antagonizing insulin.
2. Enjoy an occasional beer or glass of wine. (One drink a day for women, two for men.) Moderate alcohol intake correlates with a lower risk of type 2 diabetes.
3. Get plenty of sleep. Poor-quality sleep and sleep deprivation increase the risk of obesity and diabetes.
4. Exercise every day. Physical activity improves tissue sensitivity to insulin and weight management.
5.Eat real food rather than processed food. Real food (fruits, vegetables, fish, meat, seeds, and nuts) will help you avoid refined carbohydrates, added sugars, and trans fats — all of which promote unhealthy weight gain and increase the risk of diabetes.
Try This Roasted Veggie Explosion
Fruits and vegetables contain fiber, which slows the absorption of dietary sugars, and many nutrients good for reducing diabetes risks. The World Health Organization recommends eating at least five portions a day to prevent diabetes.
Ingredients:
1 to 2 tablespoons olive oil
1 large onion, quartered
2 carrots, diced
1 yellow or red bell pepper, seeded and sliced into strips
1 bunch of asparagus, woody bottoms removed
2 beets, peeled and quartered
4 garlic cloves, peeled
¼ cup crushed fresh rosemary
Sea salt (optional)
Preparation:
Preheat oven to 400 degrees. Spray or brush a baking sheet with olive oil. Drizzle the olive oil over the vegetables in a bowl and toss to coat them. Spread the vegetables and garlic evenly across the baking sheet. Sprinkle with the rosemary and sea salt to taste (if using). Roast for 15 minutes and then flip the vegetables and roast for another 10 minutes. They should be browned but not overcooked.
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