Good Lifestyle

Currently, around 96 million Americans - or more of one in three adults areLive with prediabetes, Centers for Disease Control and Prevention (CDC) warn. Eight out of 10 prediabetics areignoring their condition, making them much more likely to progress towards an irreversible chronic disease. However, experts say that there are measures you can take, which can help you revers the course, including one that only takes a few minutes after the meal. Read the rest to learn toReduce your risk of diabetes By doing a simple thing after eating - and why it is also accompanied by heart benefits.

Read this then:If you notice it on your legs, now check the diabetes, the experts say.

The best way to reduce your risk of diabetes is toMaintain a healthy weight, said the Mayo clinic. They note that by losing between seven and 10 percent of your body weight thanks to a healthy diet and exercise, you can reduce your diabetes risk by 60%. "More weight loss will result in even greater advantages," write experts from the organization.

In particular, Mayo Clinic highlights the importance of eating foods based on food-rich plants, as these are known to reduce weight and blood sugar. These may include whole grains, non-starchy vegetables, legumes and low sugar content such as tomatoes, peppers and trees.

Read this then:If you see this on your nails, it could be a revealing sign of diabetes.

What you do after a meal also has an effect, suggests new research. A meta-analysis of February 2022 published in the reviewSports medicine examined the results of seven studies and found that walking after a meal had a significant impact on your risk of diabetes by lowering insulin and blood sugar.

In five of the studies, the participants did not haveDiabetes or prediased, while the two remaining studies included people with and without diabetes. In the seven studies, the participants were invited to sit, stand up or walk at different times of the day. The researchers learned that the subjects that were held or walked after meals saw more progressive changes in their blood sugar, as opposed to more sudden points. This light exercise was particularly beneficial when participants walked within 60 to 90 minutes after a meal, because blood sugar generally culminates during this period.

This is important not only for diabetics - which should avoid such sudden points, but also for healthy adults, because sudden changes in blood sugar increase your risk of type 2 diabetes.

Previous research, including a 2021 study published in the journalNutrients, established thatWalk for at least 15 minutes May have a positive impact on risk and management of diabetes. However, theSports medicine The analysis made a striking observation: a two -minute walk offers many of the same advantages than a longer walk or a more vigorous exercise.

This means that if you cannot stop your day for a long constitutional step after each meal, you can always control your blood sugar with a more moderate walk around your office or your home. Even standing in door - although not all - advantages and can gradually improve blood sugar, according to study authors.

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Making a light walk can also seem to have protective advantages for the heart, depending on research. In effectNutrients study.AE0FCC31AE342FD3A1346EBB1F342FCB

In fact, walking can helpReduce your risk to die of heart disease, a 2020Jama The study concludes. By using accelerometers to follow physical activity, these researchers recorded the stages of 4,840 Americans aged 40 and over and learned that the more the steps took steps, the more their risk of death is low in the following 10 years . When you compare those who have traveled 4,000 steps a day to those who have traveled 8,000 steps a day, they saw that the more active group was about half of the death of the death of any cause, but in particular Heart disease. Follow -up studies have placed this even higher number, estimating a 50 to 70%Mortality rate reduction For those who have traveled at least 7,000 steps a day.

Talk to your doctor if you have any questions about how to integrate more physical activity into your routine. And remember, each step counts with regard to the risk of diabetes: walking for only two minutes after a meal can make the difference.