Asistel in English
The principal risk factors for developing Type 2 diabetes are overweight, inactivity, advanced age and genetic predisposition. In adults, obesity is the principal risk factor, especially if the weight is carried around the waist.
Advanced age and a genetic predisposition cannot be controlled, but weight, physical activity and eating can be controlled. The impact of regular exercise and a healthy diet is so significant that a recent study showed the incidence of Type 2 diabetes can be reduced by 58 percent with half an hour of moderate exercise almost every day, losing 7 percent of body weight and eating a diet with less fat.
The physical activities that can help prevent diabetes include: jogging at a slow or fast pace, riding a bike, skating, playing sports, lifting weights, swimming, dancing and aerobics. There are also benefits in walking fast, cleaning house and gardening.
The type of diet that helps prevent diabetes includes foods high in fiber, like corn tortillas, whole wheat bread, oatmeal, fresh fruits and vegetables, beans and other legumes. Prepare chicken, fish and lean meat in soups, in the oven or on the grill, instead of frying them.
Eat fewer fried or processed foods. Drink low-fat or fat-free milk and limit the consumption of sugary drinks like sodas and sports drinks. Use less butter and cream and use vegetable oil instead of lard.
This information is meant only to educate and inform. Do not take or discontinue any action based on this information. It is important to consult your doctor.