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All over the world, diabetes affects over 400 million people of various ages, young and old. According to the World Health Organization, the numbers rose from 108 million in 1980 to over 422 million in 2014. That is a fourfold increase in global prevalence for diabetes; these numbers continue to rise each year especially in middle- and low-income countries where access to healthcare and healthy food choices is quite limited. 
A publication by the Centers for Disease Control and Prevention (CDC) in 2017 was alarming to say the least. The numbers were practically catastrophic; out of the projected 321 million population in the US in 2015, more than 100 million Americans were living with diabetes or prediabetes. The CDC estimated over 30.2 million people of all ages in the US had diabetes in 2015, with 23 million being diagnosed diabetics and the remaining 7.2 percent being undiagnosed diabetics. 
The scariest part is the number of prediabetics, which came up to a whopping 84.1 million people. The statistics also showed that nearly half of the adult population in the US 65 years and older were likely to be prediabetic. Prediabetics are people with high fasting blood glucose or HbA1C levels, indicative of the body being unable to absorb the excess glucose circulating in the blood. 
How Do You Get Diabetes
Getting diagnosed with diabetes isn’t as easy as blaming one thing, like an unhealthy diet (though that may be the case for some). A person becomes diabetic because of various risk factors. While genes may indeed play a role in increasing your risk for diabetes, modifiable risk factors such as a person’s lifestyle choices play an even bigger part.
The following are risk factors among diabetics in the US aged 18 years and older. 
1. Smoking, 15.9 percent of diagnosed diabetics were current smokers while 34.5 percent were past smokers who had had at least 100 cigarettes in their entire life.
2. Being overweight or obese, 87.5 percent of diagnosed diabetics were either overweight or obese, meaning they had a body mass index of 25 or higher. To breakdown the percentage further, 26.1 percent were overweight with a BMI of 25 to less than 30, 43.5 percent were obese with a BMI of 30 to less than 40, and 17.8 percent were severely obese with a BMI of 40 and higher.
3. Sedentary lifestyle or physical inactivity was a risk factor in 40.8 percent of diagnosed diabetics in the US. A sedentary lifestyle was characterized by less than 10 minutes a week of moderate or vigorous physical activity (either in work, leisure time, or transportation).
4. Hypertension was present in 73.6 percent of diagnosed diabetics, making diabetes and hypertension likely coexisting morbidities in one person. Hypertension was characterized by systolic blood pressure of 140 or higher or diastolic blood pressure of 90 or higher.
5. Hyperlipidemia or high cholesterol was seen in 58.2 percent of diagnosed diabetics aged 21 years and older who did not report a cardiovascular comorbidity and 66.9 percent of diagnosed diabetics aged 21 and older who self-reported a cardiovascular comorbidity.
6. Hyperglycemia is the golden standard among these risk factors, meaning an HbA1C value higher than 9 percent was seen in 15.6 percent of diagnosed diabetics in the US in 2015.
Other statistics from the Centers for Disease Control and Prevention reveal that diabetes was seventh on a top 15 list of leading causes of mortalities in the US, based on data from 2016. Diabetes was estimated to have caused 80, 058 deaths in 2016, which was 2.9 percent of the population during that year. 
Despite these harrowing numbers, diabetes remains largely a preventable disease that could be managed efficiently with the right lifestyle changes and choices. While most diabetics will need to be managed with medications and even insulin injections, a healthy lifestyle is still needed in conjunction with any sort of medical treatment for any effect to take place.
Diabetes Risk Reduction By Lifestyle Choices
1. Regular exercise: The American Heart Association recommends that you undertake 150+ minutes per week of of moderate aerobic activity (that’s about 30 minutes each day for five out of the week) or 75 minutes weekly of vigorous aerobic exercise. 
Examples of moderate intensity activities include brisk walking, water aerobics, dancing, gardening, doubles tennis, or biking slower than 10 miles per hour. Vigorous intensity activities include hiking uphill or with weights, running, swimming laps, aerobics, yardwork like digging, singles tennis, cycling fasted than 10 miles per hour, or jumping rope. 
2. Changing your diet: A healthy diet free from processed and junk food is probably your best weapon in lowering your blood sugar and fighting diabetes, or if you already have been diagnosed with diabetes, a healthy diet will make sure your blood sugar levels are kept in check. Avoid fast food, canned sodas and instant fruit juices, and processed snacks and canned meats. While these unhealthy food choices may be cheaper and less time consuming that preparing your own meal from scratch, they will help keep you healthier in the long run, preventing trips to the doctor and being prescribed medications that will hamper not only your budget but your lifestyle as well.
In 2016, the conclusion of a study published in the Canadian Journal of Diabetes was that a diet high in processed foods was related to an increased risk for type 2 diabetes. Contrarily, the researchers concluded that reducing consumption of processed food items and eating fresh local produce could potentially reduce your risk for diabetes.  Similarly, a study published in 2015 concluded that consuming sugar sweetened beverages, artificially sweetened beverages, and fruit juice increased your risk for diabetes as well. 
While the marketing for junk food and fast food restaurants is quite appealing and would likely convince you to purchase them on your next grocery run or day out, better think again and make better choices for yourself and your family. Companies who want you to buy their products don’t care about your health, they only care about that money you will spend on their products. Keep that in mind.
 World Health Organization. Diabetes key facts. https://www.who.int/news-room/fact-sheets/detail/diabetes
 Centers for Disease Control and Prevention. National Diabetes Statistics Report, 2017. https://www.cdc.gov/diabetes/pdfs/data/statistics/national-diabetes-statistics-report.pdf
 National Vital Statistics Reports. Deaths: Final Data for 2016. https://www.cdc.gov/nchs/data/nvsr/nvsr67/nvsr67_05.pdf
 American Heart Association. American Heart Association Recommendation for Physical Activity in Adults and Kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
 Reeds, J., et. al. Dietary Patterns and Type 2 Diabetes Mellitus in a First Nations Community. https://www.ncbi.nlm.nih.gov/pubmed/27374251
 Imamura, F., et. al. (2015). Consumption of sugar sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetes: systematic review, meta-analysis, and estimation of population attributable fraction. https://www.ncbi.nlm.nih.gov/pubmed/26199070
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The #1 Muscle That Eliminates Joint And Back Pain, Anxiety And Looking Fat
By Mike Westerdal CPT
Can you guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat?
This is especially important if you spend a significant amount of time sitting every day (I do, and this really affects me in a big way!)
Working this "hidden survival muscle" that most people are simply not training because no-one ever taught them how will boost your body shape, energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this "hidden" most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
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