In Arkansas an estimated 240,000 children and adults have diabetes. Pre-diabetes adds another 539,000 Arkansans facing a possible future diagnosis of diabetes according to the department of health - but you can help decrease that number.
On this Medical Monday, we found 5 changes you can make to reduce your risk of diabetes from USA Today.
1. Drop extra pounds. The more fatty tissue you have, the tougher it is for your body to make and use insulin properly, which can cause too much glucose to build up in your blood. Obesity is a major risk factor for diabetes; in fact, a study suggests that just being at a healthy weight reduces your risk by up to 70-percent. Here's the good news -- Every pound you lose improves your health.
2. Move more. Exercise helps you lose weight, lower your blood sugar and boost insulin sensitivity. Shoot for at least 20-minutes a day -- brisk walking is an excellent option, and so is going for a bike ride. Increasing muscle mass may help lower your risk as well, so include both aerobic exercise and resistance training in your routine.
3. Eat more fiber and whole grains. Both help improve blood sugar levels and reduce your risk. Foods high in fiber include fruits, vegetables, beans, nuts and seeds. To increase your intake of whole grains, switch to brown rice and whole-wheat pasta. More healthy eating tips -- choose lean meats and non-fat dairy products, have fish a few times a week, cook with liquid oils instead of solid fats, and cut back on the snacks and sweets.
4. Don't smoke. Heavy smokers, those who smoke more than 20 cigarettes a day, almost double their risk of developing diabetes, when compared with non-smokers. Now is the time to break the habit.
5. Stick to one or two drinks max. That's one for women and two for men. A little alcohol is fine, but drinking too much, too often can cause chronic inflammation of the pancreas, which can impair its ability to secrete insulin, and ultimately lead to diabetes.