Top Nine Diabetes Risk Factors

1. WATCHING TWO OR MORE HOURS OF TV DAILY

Raises your risk: 14 percent

How: More TV equals less activity.

The fix: Limit TV time to 10 hours a week and exercise.

2. DRINKING ONE SODA A DAY

Raises your risk: 83 percent

How: Soda adds extra and empty calories, which can easily lead to weight gain.

The fix: Switch to water, diet soda, or even better, unsweetened tea, which may actually protect against disease.

3. SKIPPING BREAKFAST

Raises your risk: up to 50 percent

How: Not having that morning meal increases the appetite-stimulating hormone ghrelin, making you hungrier and likely to eat more.

The fix: Eat high-fiber cereal with low-fat milk and one-half cup of fruit in the morning. One study of people with prediabetes found that eating high- fiber cereals made their cells respond better to insulin. Consuming dairy products may also cut the risk for insulin resistance by 72 percent.

4. A BOUT OF MAJOR DEPRESSION

Raises your risk: 23 percent

How: Depression may alter body chemistry in a way that makes us more prone to developing diabetes.

The fix: Take a walk. Just 30 minutes, three times a week, has been shown to improve symptoms of depression.

5. A LARGE WAIST — EVEN IF YOU’RE AT A NORMAL WEIGHT

Raises your risk: 330 percent

How: Fat in the abdomen (visceral fat) produces compounds that make cells insulin-resistant. Women should keep their waist size below 35 inches (40 inches for men).

The fix: A half-hour to one hour of cardio, three to five times a week.

6. WAKING UP IN THE MIDDLE OF THE NIGHT

Raises your risk: 98 percent

How: Not being able to stay asleep means you’re not getting enough sleep, making you more prone to developing insulin resistance and leading to diabetes.

The fix: No caffeine in the late afternoon and evening, and no TV and alcohol right before bed. Try yoga, too.

7. EATING FAST FOOD MORE THAN TWICE A WEEK

Raises your risk: 100 percent

How: People who ate burgers, fries and soda more than twice a week put on 10 extra pounds and were twice as likely to become resistant to insulin.

The fix: Satisfy cravings with smaller portions.

8. HIGH STRESS

Raises your risk: 184 percent

How: Stress can interfere with your ability to make insulin and process glucose.

The fix: Allow 10-15 minutes a day to relax.

9. CONSUMING LOTS OF PROCESSED MEAT

Raises your risk: 43 percent

How: These meats (such as hot dogs and bacon) are loaded with preservatives that may destroy insulin- producing cells in your pancreas.

The fix: Cut back. A Harvard study found that women who had these meats less often than once a week had the lowest risk. Try a preservative-free type, too.

Source: Sacbee.com

http://www.diabetologica.com/2007/03/top_nine_risk_diabetes_risk_fa/

http://www.depsyl.com/

http://back2basicnutrition.com/

http://bionutritionalresearch.olhblogspace.com/