AARP's 50 Ways to Stay Healthy (10 Ways to Outsmart Diabetes)-- Part 4

From AARP magazine, October 2015 (p. 42- 46)

(abridged by Blog editor)

Over 29 million Americans have diabetes. Another 86 million have pre diabetes. The resulting circulatory, heart and eye problems make life more difficult and sad. Here are 10 ways to prevent or manage the disease.

31) Sprinkle with cinnamon. One gram (just a pinch or light sprinkle) of cinnamon can lower blood sugar levels in people with type 2 diabetes. Try it on your morning cereal, coffee, or dusted on yogurt.

32) Don't just sit there. If you spend two hours a day or more watching television your risk of developing type 2 diabetes increases by 14%, according to a report published in the Journal of the American Medical Association. Run around the block between shows...

33) Have a cuppa. Drink more than two cups of coffee (16 ounces) per day.

34) Seek Greek. The famous Mediterranean diet-- vegetables, fruits, legumes, whole grains, fish and red wine-- supplemented with extra-virgin olive oil, can reduce your risk for type 2 diabetes by 30%.

35) Mind your meds. Be aware of the side effects of prescription and non-prescription drug. They may interfere with your blood glucose levels.

36) Stress less. Chronic worry and stress not only contribute to insulin resistance but also make it harder for your pancreas to move blood glucose out of your bloodstream. Relax with meditation and deep breathing.

37) Flex your muscles. A 2012 study in the Archives of Internal Medicine showed that men who lifted weights for at least two and a half hours every week lowered their risk of diabetes by 34 percent.

38) Fix it with food. These foods eaten daily can help you manage your blood sugar.

1. Beans, peas and lentils-- protein rich legumes
2. Dark Chocolate
3. Oatmeal

39) Limit red meat. A study showed that eating an extra half-serving a day of red meat increases the risk of diabetes by 50 percent.

40) Squeeze some citrus. Eating oranges, grapefruits, lemons and other citrus fruits can slow glucose uptake, helping keep your blood sugar levels under control, a study in the journal Preventive Medicine concludes.