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5 tips prevent diabetes 2 health fitness

If you’re at risk for type 2 diabetes or have a family history of the disease, there’s a silver lining. According to the American Diabetes Association, type 2 diabetes isn’t inevitable. Simple lifestyle changes, such as losing weight, exercising and eating healthy can significantly lower your risk. And that’s not all you can do. Here are five surprising ways to help prevent diabetes.

1. Perk Up
Coffee does more than perk you up. Studies show that drinking four 8-ounce cups of coffee a day, either caffeinated or decaffeinated, helps stabilize blood sugar by slowing down glucose absorption from the small intestine into the bloodstream. Just go easy on the sugar: Too much of the sweet stuff will counteract coffee’s diabetes-thwarting effects.

2. Consider Chromium
Talk to your doctor about taking a chromium supplement. Chromium improves the ability of cell receptors to respond to insulin, as well as the transportation of glucose into your cells for energy. A chromium deficiency prevents the body from properly using glucose and responding to insulin.

3. Fill Up on Fiber
For some, preventing type 2 diabetes could be as easy as chowing down on more whole grains, fruits and vegetables. Dietary fiber is associated with improved insulin sensitivity – and the more insulin sensitive you are, the less likely you are to develop diabetes. Try to aim for about 25-35 grams of fiber a day.

4. Sleep Soundly
Sleeping well is key for overall health and can help you ward off diabetes, too. In one study, when participants were intentionally deprived of the deep sleep, they experienced a 25% drop in insulin sensitivity. Light sleeping led to a 23% drop in glucose tolerance. Quality and quantity both count: Aim for 6-8 hours of quality sleep a night.

5. Grab a Cold One
Several studies have found that moderate alcohol consumption can lower your risk of developing type 2 diabetes. That’s because alcohol increases the efficiency of insulin getting glucose into your cells. A standard drink is a 12-ounce bottle of beer, 5-ounce glass of wine or 1.5-ounce shot of 80-proof liquor. However, if you don’t drink alcohol, don’t start now. You can still get the same diabetes-prevention benefits by dropping some weight, hitting the gym or changing your eating habits.


Microsoft XP Support Ends

April 17th 2014 20:37

windows XP gizmo technology internet

From April 8, Microsoft will no longer be offering support for their Windows XP operating system. This includes security updates, which help protect your computer.

For more information, including what to do if your computer is still running Windows XP, visit the Microsoft website.


coffee red wine fast brain

These two adult beverages -- one that wakes people up in the morning and another that relaxes them in the evening -- may help keep the mind young: coffee and red wine.

According to research, these two beverages -- if enjoyed in moderation -- might help prevent the onset of Alzheimer's disease.

Staying Sharp
The recent news is no reason to start a coffee or wine habit. But if they're already part of your beverage repertoire, you might be interested to know that both seem to contain ingredients that could help ward off dementia. Animal studies show that something in coffee may help trigger the release of a special growth factor -- granulocyte colony-stimulating factor (GCSF) -- that recruits cells from bone marrow to help sweep out beta-amyloid deposits. (Those are the pesky plaques that cause Alzheimer's symptoms.) And the polyphenols in red wine may have similar benefits, reducing levels of peptides that contribute to Alzheimer's plaques. (Related: Do you forget things simply because you're distracted? Find out what the symptoms of adult ADHD are.)

Very Stimulating
The substances in coffee and wine may also help strengthen the brain, either by helping it forge new connections or protecting it from the neurotoxic effects of Alzheimer's plaques. Ready for a younger, sharper mind?

Make it fully leaded. In studies, decaf coffee didn't provide the same benefits. Of course, if you're caffeine sensitive, coffee probably isn't for you at all.

Enjoy responsibly. Heavy or binge drinking -- even with polyphenol-rich red wine -- is linked to worse cognitive performance. Limit yourself to one drink a day if you're a woman, or one to two drinks a day if you're a man.







Easy Tips for Losing Weight

April 3rd 2014 13:40


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