There is a definite link between obesity and diabetes. Although age does predispose you to type 2 diabetes, obesity and lack of exercise are the major causes. So if you’re overweight and over forty, you’re staring down the barrel of long term health problems and that’s not where you want to be!
Now there’s obviously nothing we can do about growing older – the alternative is far worse! But there is definitely something we can do about obesity and lack of physical activity.
Amazingly, losing only a few pounds and exercising even just a little dramatically lowers the risk of getting Type 2 diabetes. In the United States, 10 million women over the age of 40 have Type 2 diabetes. Of that number, 55% are considered overweight, and another 35% are considered obese. That means that 90% of the women over 40 who have diabetes weigh more than they should. You can’t argue with those statistics.
It’s an indisputable fact that obesity can lead to all kinds of health problems, even for younger people. It’s also an indisputable fact that the older we get, the more problems obesity can cause. There is an old saying, “digging your grave with your teeth”. It’s a known fact that overweight people are prone to health problems and a shorter lifespan, so isn’t it time to do something about it?
What is the link between obesity and diabetes?
When we eat too much, the pancreas must produce more and more insulin to keep our blood sugar levels within normal limits. When too much stress is put on the pancreas, it either shuts down completely, or it slows down and the body doesn’t make use of the insulin that is being produced and diabetes is the result.
Yes, heredity can, of course, increase a person’s risk for developing Type 2 diabetes; but diet and exercise seem to be much more likely to be the culprits. Here’s what we can do to decrease the risk of developing type 2 diabetes:
Eat a well-balanced diet. A well-balanced diet consists of fresh fruit, fresh vegetables, whole grain foods, and lean meat. It certainly doesn’t consist of fast food, sodas, candy bars, and fries. Eat only as much as we require, and no more: Overeating is a habit. It’s a bad habit and one that can be modified. Eating six small meals each day rather than three big meals and avoiding all snacking is a good way to prevent eating more than you need.
Now most of us already know this, but fail to follow these guidelines. Here’s a couple of tips which can help.
Stop unconscious eating. This means eating while you’re doing something else, like reading a book or watching TV. Eat only at mealtimes and sit at the table. This allows to focus on how much you are consuming.
If you get hunger pangs between meals, try a drink of water. Hunger can often be thirst in disguise. If you’re still hungry 10 minutes after that, have your self a small healthy snack to tide you over.
Eat slower and chew your food more. Did you know chewing sends a message to the brain to let you know you’re feeling full? The longer you take over a meal, the less you will eat. Also try putting your food on a smaller plate. You will usually always finish what’s on your plate so put less on to start with.
Exercise! Don’t just sit there! Get up and get moving! Do whatever exercise you enjoy. Even walking every day has numerous health benefits.
So in a nutshell, stop eating garbage and start moving for the sake of your health. You just can’t afford to be complacent when it comes to obesity and diabetes.
