Sim­ple ways to pre­vent di­a­betes

Over the past 20 years, in­ci­dence of Type 2 di­a­betes has risen 90%— but re­search shows that a few small life­style changes can make a big dif­fer­ence in the body’s abil­ity to re­store proper in­sulin pro­duc­tion and dodge the con­di­tion al­to­gether. Health ex­per

Woman's World - - Contents -

Drink­ing this cof­fee

Your morn­ing cup of joe can cut di­a­betes risk by 25%. Re­searchers credit a polyphe­nol

(chloro­genic acid) that de­lays the ab­sorp­tion of glu­cose in the body. The ideal amount over the course of a morn­ing: three to four cups, prefer­ably light roast. “Lighter roasts tend to con­tain more polyphe­nols be­cause ex­tended roast­ing can de­grade the an­tiox­i­dants found in the bean,” says nu­tri­tion ex­pert Max Lu­ga­vere, au­thor of

Ge­nius Foods. If caf­feine makes you jit­tery, de­caf works too!

Mov­ing for 30

For peo­ple at risk of Type 2 di­a­betes, ex­er­cise is more ef­fec­tive at pre­vent­ing the con­di­tion than Rx meds. That’s the find­ing of a 10-year study in which 30 min­utes of daily ex­er­cise paired with a healthy diet cut risk by 58%; med­i­ca­tion cut risk by just 31%. Ex­perts say ex­er­cise switches on en­zymes that keep blood su­gar steady.

Swap­ping deter­gents

Women with high in­ter­nal lev­els of ph­tha­lates (chem­i­cals in many scented laun­dry prod­ucts) are twice as likely to de­velop di­a­betes. “Ph­tha­lates are hor­mone dis­rupters that throw off in­sulin, which ups the risk of hav­ing high blood­sugar lev­els,” says Michelle Schof­fro Cook, PH.D. Her ad­vice: Switch to un­scented.

Tak­ing COQ10!

Sup­ple­ment­ing with 100 mg. of COQ10 daily reg­u­lates blood su­gar and cuts in­sulin re­sis­tance by 170% in two months, slash­ing di­a­betes risk, a study in the Eu­ro­pean Jour­nal of Nu­tri­tion shows. Note: Check with your doc­tor be­fore start­ing sup­ple­ments. —Kather­ine Kluznik

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