Do These 3 Things & Reduce Your Risk of DIABETES
More than 400 million worldwide have diabetes representing a doubling of cases over the past 30 years. At the current rate, 1 in 3 young men and women born in the year 2000 will develop diabetes, thereby increasing their risk of heart disease, stroke, kidney failure, blindness and loss of limb. While genetics and lifestyle (such as physical inactivity) play a role, here are 3 surprising ways to help stave off this debilitating disease.
- Keep your Triglycerides Low: Triglycerides are blood fats and if not effectively processed accumulate in muscle, leading to insulin resistance. An optimal triglyceride level (less than 100 mg/dL or ~1 mmol/L) is associated with a 50% lower risk of diabetes compared to levels of 200 mg/dL or higher.
- Walk Briskly 30 minutes a day: Walking at a brisk pace (15-20 minutes per mile) will not only help to keep triglycerides low but also reduces your risk of diabetes ~30%.
- Tone your Muscles Twice a week: Combining a program of brisk walking 30 minutes a day with muscle toning through mild weight training and conditioning (yoga) was associated with a 66% lower risk of diabetes in women.
Dr. Michael Miller is a cardiologist and Professor of Medicine at the University of Maryland School of Medicine. Check out his latest book “Heal Your Heart: The Positive Emotions Prescription to Prevent & Reverse Heart Disease” with all proceeds donated to the American Heart Association.
Michael Miller, MD
MASPC, FACC, FAHA, FNLA
Dr. Miller is a leading cardiologist and heart health expert whose pioneering research on positive emotions, diet, and physical activity supports the integration of all three modalities for optimal vascular health.