Health and Fitness Journal

There are two kinds of diabetes, Type I Diabetes and Type 2 Diabetes. Type I diabetes is typically diagnosed in children and young adults, and was previously known as juvenile diabetes. In type I diabetes, the body does not produce insulin, a hormone which is needed to convert sugars, starches, and other foods into energy needed for everyday life. Type II diabetes is more often diagnosed in adults, and occurs when the body does not produce enough insulin or the cells ignore the insulin. Type 2 diabetes is the most common form of diabetes, and can be prevented in many cases. Type I diabetes cannot be prevented, but type II diabetes can be prevented by maintaining healthy eating habits, exercise, and keeping a healthy weight.

When it comes down to eating to prevent diabetes, the best suggestion is to eat healthier all around. You should make sure that you eat more fruits, vegetables, beans, and whole grains, and cut down on high fat meals. In fact, trade in the high fat meals for vegetables, fruits, and nuts. Choose foods with less fat, calories and salt, and limit the amount of fried food you eat. Staying properly hydrated is also very important, so make sure that you drink enough water each day. Carbonated and caffeinated beverages don’t count towards your daily water needs. Eating smaller portions is also an important thing to practice. Portion sizes are very much out of control in the United States, and things like beef, chicken, and fish should be limited, with portions smaller than the palm of your hand. That means getting the 4 to 6oz steak instead of the 12oz.

Staying active along with healthy eating will also help to prevent the onset of type II diabetes. If you’re not much into going to the gym, there are simple things that you can do every day that will help keep you active and fit:

•  Take a walk. Walk with a friend, you family, or take the dog.
•  Skip the elevator and take the stairs.
•  Dance! It’s fun, and keeps you fit.
•  Clean the house from top to bottom - you’ll work up a nice sweat.
•  Play with your children, grandchildren, or friends.

A few small lifestyle changes can make a world of a difference, and help to prevent you from developing type II diabetes.