How Can Type 2 Diabetics Live a Long Healthy Life?

We all want to live longer, certainly as long as possible, and hand-in-hand with this desire is the wish to be healthy. According to a study published in June 2010, the lives of many Type 2 diabetics could be prolonged with healthy lifestyle changes. Results of the study were published in the Journal of Diabetes.

Researchers in the Department of Epidemiology, German Institute for Human Nutrition, Potsdam-Rehbrucke, Nuthetal Epidemiolgy Section, Institute of Experimental Medicine, Christian-Albrechts University in Germany, and the Centers for Disease Control and Prevention, Atlanta, United States, estimated how much reduction in premature death could be achieved if for example:

• diabetics did not smoke
• had a body mass index of less than 30
• performed exercise for at least three and a half hours per week,
• improved their diets and
• drank alcohol in moderation

Twelve hundred and sixty-three German people with diabetes, between the ages of 35 and 65 were included. The participants were followed for 7.8 years. When participants with no favorable factors were compared with those with at least one favorable factor, it was estimated that the reduction in the risk of premature death was 34% for those with one favorable factor, 49% for those with two, and 63% for those with three or more favorable factors.

Which factor will you improve first?

1. To quit smoking, experts recommend choosing a quit date, such as a birthday or anniversary, when you will stop. Choose a date when you are likely to be free of stress, and plan your quitting date about a month in advance. Write down all the reasons you have for stopping smoking. Some might be for better health, to save money, to get rid of the stale tobacco smell, and to keep your family healthier. Remove cigarettes, ashtrays, and lighters from sight. Try to pinpoint triggers, such as activities, places, or people who were associated with smoking, and avoid them. Your doctor can help with a prescription for a medication such as Wellbutrin or Nicoban.

2. To calculate your body mass index, go to the National Institute of Health’s website at http://ift.tt/129ZYt4 and use the calculator. If your number is over 30, look at taking steps to lower your weight and your waist measurement. Why not talk with your doctor and ask for his help to find a sensible eating plan that will help you to lose weight and give you lower blood sugar levels?

3. If you walk, swim, or ride a bicycle for a half hour each day, you will perform three and a half hours of physical activity each week. Exercising on a regular basis, helps to build up muscles and endurance. One of the fastest ways to reduce your body fat percentage, and metabolic resistance, is with strength training.

4. Limit alcoholic drinks to one or two a day.

One step at a time… lose weight, lower your bloods sugar level and your blood pressure, and you can live a longer, much healthier life.