How to Prevent Diabetes Naturally: Avoid ‘Middle-Age Spread’

How to Prevent Diabetes Naturally

Wondering how to prevent diabetes naturally? Learn four tips from Better Health Kare

Wanting to know how to prevent diabetes naturally is a popular question these days, as the number of those already diagnosed with the disease in the U.S. nears 30 million. Prevention is key, and a new Harvard study shows how to avoid getting diabetes, and how the battle has to do with our weight. The recent study, conducted through the Harvard TH Chan School of Public Health in Boston was groundbreaking as it is the very first study to look at how weight gain into mid-adulthood increases the chance of getting diabetes.

Researchers of the study reviewed medical records of 120,000 adults, specifically looking at a time frame from 1976 through 2012. Women recounted their weight at age 18 and then at 55, while men recounted their beginning weight at age 21. Review of this information, along with medical diagnoses that occurred with these people during this time period, revealed a lot about “middle-age spread.” Gaining a moderate amount of weight significantly increased one’s chance of getting heart disease, high blood pressure, or experiencing premature death.

The study also showed the following:

  • Every 11 lbs. gained up to age 55 increased someone’s chances of getting Type 2 diabetes by 30 percent.
  • Every 11 lbs. gained up to age 55 also increase someone’s risk of developing high blood pressure by 14 percent, and cardiovascular disease by 8 percent.

The conclusion of the study revolved around the prevention of weight gain through incorporating lifestyle changes and eating a healthy diet.

Anyone seeking ways on how to prevent diabetes naturally should consider their current activity level, weight, diet, and family history of the disease. Here are 4 tips to implement today to help cut your risk of being diagnosed with the disease:

  1. Stay active – Being active and getting physically fit can help decrease your chances of diabetes plus trim your waistline. Consider walking, biking, swimming, using free weights at home, or exploring a yoga class. Benefits of yoga in the prevention of the disease include reducing your levels of stress, increasing your mobility and flexibility, lowering your blood pressure, and improving your overall wellbeing.
  2. Don’t skimp on sleep – In order to be in top mental and physical shape, acquiring good quality sleep is essential. People who sleep less than 7 hours per night and have overall poor sleeping habits are more prone to gain weight and experience reduced insulin sensitivity.
  3. Increase fiber in your diet – Research has show that fiber helps control your blood sugar, and may also help you better manage diabetes if you are diagnosed with it. And, eating soluble fiber – found in veggies, beans, apples and oatmeal – can help decrease belly fat, and improve your bowel health.
  4. Skip the stress – When we feel stressed, our body naturally secretes glucagon and cortisol. Both of these can affect your overall blood sugar levels, putting you at higher risk for developing diabetes. Consider implementing stress management techniques, or incorporating prayer, relaxation, meditation or yoga into your lifestyle.

These are just a few tips on how to avoid getting diabetes. You can learn more about preventing the disease through diet and exercise at


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