Start by adding whole grains to your diet.Â Eating three servings of whole grains a day can decrease your chances of developing diabetes by up to 30%.
By: Dr. Melina Jampolis
As November is National Diabetes Awareness Month, we want to offer some Diet and Exercise tips from Dr. Melina Jampolis a board certified internist, and one of 200 physician nutritionist and disease prevention specialists in the country, and the newest addition to the CNN Health team, on preventing and delaying the development of type 2 diabetes:
Adding whole grains to your diet! Eating 3 servings (or 48 grams) of whole grains a day can decrease your chances of developing diabetes by up to 30%. Cereal fiber has been found to be more effective than other types of fiber due to the combination of antioxidants and soluble and insoluble fiber included. Dr. Melina recommends Post adult cereals, such as Post Shredded Wheat, which has 47 grams of whole grains per serving, nearly your entire day’s requirement in just one bowl!
Simple switch outs will also help you get back on track, like choosing omega-3 rich nuts for greasy chips, heart healthy olive oil for butter and loading up on fruit instead of artificial sweets made with processed sugar. Diets high in vegetables and protein will keep you fuller than a meal composed of simple carbs, and also keep your sugar levels balanced throughout the day so you avoid that 3pm sugar crash.
Being active plays a large part in diabetes prevention and management.Â But you may already be getting more exercise than you realized. Did you know doing 30 minutes of vacuuming is the equivalent of 15 minutes walking on the treadmill? Dr. Melina has a number of everyday suggestions for getting active, without becoming a gym rat.
Getting the flu is dangerous for anyone, but can be extra-risky for diabetes and other chronic disease sufferers.Â Eating a healthy diet is a natural way to get your body into tip top shape to fight off disease, as well as managing stress and getting at least 7 hours of sleep at night. Make sure to wash your hands regularly, cough into your elbow instead of your hand and avoid touching your nose, mouth and face to avoid spreading illnesses.
About the Author:
Dr. Jampolis is a board certified internist and physician nutrition specialist (one of only 200 in the country). She specializes exclusively in nutrition for weight loss and disease prevention and treatment. Click on this link forÂ Dr. Jampolis Bio
For more information on diabetes please visit the American Diabetes Association
Read coffee may help keep diabetes at bay, a Globe and Mail article.
Read Glucose-monitoring tattoos from AARP Medical Discoveries