5 Ways to Decrease Your Risk of Diabetes Complications

1.Balance your plate with nutritious foods and learn how much carbohydrate your body can process at a meal. There is no one diabetes meal plan. It's very important that your diet be individualized to you.

2. Increase your physical activity. Start small and build up to your goal. Being physically active helps to decease insulin resistance and increase insulin sensitivity so your cell doors open and accept the sugar.

3. Take medications as prescribed. Set reminders on your phone to help you remember to take your medications at the prescribed time.

4. Stop smoking. If you smoke, speak with your physician about the best way to stop.

1 - Don't Instantly Drop Your Current Eating Habits

Make your transition to healthy meal plans a gradual, step by step process. If you commit to making the change in small, manageable steps, you'll be eating healthy before you know it.

Instead of being concerned with counting calories or measuring portions, think of changing your diet in terms of color, freshness, and variety. Find recipes that call for fresh fruits and vegetables. Little by little, your diet will become healthier and more delicious.

Remember, make this change gradual, not overnight. Start out by adding a colorful vegetable salad to one meal every day for a few weeks. Then, maybe add fresh fruit as dessert. Make the transition gradual.

Every change you make to your diet matters. You don't have to be perfect or instantly eliminate foods you enjoy. Your long-term goal is to feel good, have energy, and reduce your chances of diabetes, heart disease, or cancer.

Think of water and exercise as integral parts of your new transition.

Your body needs, clean, clear water. Not so-called fruit juice (unless it's freshly squeezed), and especially not coffee. Many people go through life dehydrated because they drink very little water or coffee almost exclusively. Your digestive system needs a lot of water to function efficiently as do all body organs. These so-called fruit juices are full of sugar, flavouring s, and preservatives that your body can't digest so it stores them as fat. Coffee is nothing more than an addictive drug that dehydrates your body. Coffee is the biggest drug habit in the world.

Also, the human body was built for movement, not the sedentary lifestyle most people live today. Choose an activity you enjoy and make it a part of your daily routine, even two or three times a day.

2 - The Secret is Moderation

The key in changing to a healthy diet is moderation. Your body always needs a balance of carbohydrates, protein, fat, fiber, vitamins and minerals. Don't think of some foods as being off-limits, think of smaller portions and eating them less often.

3 - How You Eat

It's not what you eat, it's how you eat. Slow down, think about food as nourishment, not something to be gulped down while you're rushing from here to there. And, eat breakfast. Get out of bed every morning, do some light exercising to escalate your heart rate and open up your lungs, then eat a light, healthy breakfast. Your body wants exercise and it wants breakfast. It's gone without food for several hours so your organs need nourishment to wake up and start functioning.

4 - Color Is The Secret

Fruits and vegetables are the secret ingredient in a healthy diet. They are loaded with vitamins, minerals, antioxidants, and fiber. You say you don't like vegetables? Work fresh vegetables into your diet little by little. You will soon acquire a taste for vegetables because your body wants and needs them.

Green vegetables provide calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Sweet vegetables help eliminate your craving for sweets. Corn, carrots, beets, sweet potatoes or yams, winter squash, and onions are all examples of sweet vegetables. A wide variety of fruit is essential to a healthy diet. Berries fight cancer, apples supply fiber, and citrus fruits are full of vitamin C.

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