Don’t Become Another Diabetes Statistic, 7 Tips to prevent Pre-Diabetics from Becoming Type 2 Diabetics

Diabetes statistics are ugly. According to the American Diabetes Association, 41 million people in the United States are pre-diabetic. And the U.S. Department of Health and Human Services says a majority of these 41 million will develop full blown Type 2 diabetes (and a wide range of related degenerative illnesses), within 10 years. So how do you reduce your chances of becoming a Type 2 diabetic statistic?

Here are 7 tips that can help:

1. Be aware of your condition

   Test your blood sugar level, blood pressure and urinary mircoalbumin to make sure they are at normal, healthy levels. Knowing that you are pre-diabetic is the starting point for minimizing the possibility of progressing to Type 2 status. Have your blood sugar checked, particularly if you suffer symptoms such as excess thirst, hunger, blurred vision, frequent urination, have a family history of diabetes or are obese

2. Lose the pounds

   Being overweight or obese is considered the number one trigger of Type 2 diabetes. If your Body Mass Index exceeds 25 (considered overweight) or 30 (obese), it’s time to lose the deadly, excess baggage. Cut back drastically on white rice, white bread, potatoes and high fructose corn syrup-sweetened soda drinks. Foods to eat include whole-grain bread and cereal, fruits and vegetables

3. Get off the couch

   Start exercising immediately. A sedentary lifestyle is a prime contributor to the evolution of Type 2 diabetes. By combining dieting with moderate exercise (described as 30 minutes per day of physical activity), a loss of 5-10% body weight results in a 58% reduction of diabetes.

4. Drink a cup of coffee

   A recent report by the Archives of Internal Medicine shows that a daily dose of Starbucks or other brands may help reduce diabetes. The Iowa Women’s Health Study found that those drinking coffee had a 22% less chance of incurring Type 2 diabetes. De-caffeinated versions had the most impact, with beneficial results cutting across all age and weight groups.

5. Get off Anti-Depressants

   A recent study called the Diabetes Prevention Program, researchers found that “taking any kind of anti-depressant boosted the risk of getting diabetes.” While the findings didn’t establish cause and effect, the study concluded that a clear association had been noted.

6. Get the right amount of sleep

   Researchers at the New England Research Institute (along with Yale School of Medicine researchers) found that too little or too much sleep increased the risk of diabetes. Six to eight hours of sleep was found to be most beneficial. Those sleeping less than or more than this amount were twice as likely to develop diabetes.

7. Take Magnesium

   A study conducted at Harvard showed that mineral magnesium had a protective effect against diabetes, improving insulin sensitivity. Sources for magnesium include whole grain bread and supplementation.

There is no cure for diabetes. But by following these 7 tips, Pre-Diabetics can beat the odds of incurring Type 2 problems.