bout 25% of Americans are at risk for type 2 diabetes. Discovering that you have borderline diabetes or are pre-diabetic can be a shocker. But it’s really bad news, good news. The good news? There’s still time to turn things around. By taking action, or in the case of the 21 Day Fitness Challenge, “actions”, you may prevent developing full-blown diabetes and its devastating consequences. Changing critical habits, and making small lifestyle changes can make a big difference to your health and prevent the Big D. In fact, major diet and exercise changes reduced risk for 58% of people with pre-diabetes, according to a 10-year Diabetes Prevention Program (DPP) by the National Institutes of Health.
1. QUICK WORKOUTS
Target: 25 min. a week, minimum 3 min. per workout
British researchers found that rigorous workouts lasting as little as three minutes aids in preventing diabetes. The results of the study showed that just seven minutes of intense exercise each week helped control blood sugar
2. GET YOUR SLEEP
Target: Average 7 hours of sleep per night
Lack of sleep messes up the absorption of blood sugar. Getting less than 6 hours of sleep a night doubles diabetes risk, as does a high-stress job. Ease your angst by going to bed earlier.
3. GET REAL
Target: Eat only “real” food 10 of your meals per week
Making fresh produce the main focus of your meals can cut your diabetes risk by 24% or more, thanks in part to all the fiber, which steadies blood sugar. In fact, just adding to your diet some greens could lower your odds by 14%.
4. DRINK MORE COFFEE
Target: Drink 3 to 4 cups of coffee per day
An 18-year, 125,000-participant study (84,276 were women) by the Harvard School of Public Health showed that women who drank six or more cups of coffee per day reduced the risk of type 2 diabetes by nearly 30%.