UNDATED (KTHV) - We're giving you the knowledge you need to defend yourself against pre-diabetes and type-2 diabetes by sticking to these lifestyle habits.
Here are 5 ways to lower your risk from Women's Health Magazine.
1. Hit the Weights. Upping your lean muscle mass could lower your insulin resistance, and drop your odds of developing pre-diabetes.or every 10-percent increase in muscle mass, your pre-diabetes risk fell by 12-percent. Aim for at least two and a half hours a week of glucose-burning cardio activity -- like running, cycling, or swimming.
2. Chill Out. When your body senses stress, it releases hormones that increase blood sugar. Regularly practicing deep breathing or meditation, listening to calming music, or getting massages can quell stress hormones and help lower overall blood sugar.
3. Score Enough Sleep. Long-term sleep deprivation may amp up the body's insulin resistance, especially in people genetically predisposed to diabetes. Those who regularly snoozed fewer than six hours a night were at the highest risk. Try to get at least seven hours of shut-eye each evening.
4. Embrace the Omegas. The omega-3 fatty acids found in foods like oily fish, can help improve insulin sensitivity. Eat at least one serving of this kind of seafood a week.
5. Fiber up. The rough stuff isn't just good for digestion, it also curbs post-meal sugar spikes by slowing down the flow of glucose into the bloodstream. So when you crave something sweet, opt for fiber-rich fruits like raspberries or pears. And consider adding brown rice to your diet because it lowers your diabetes risk by 11%.