A healthy diet and regular exercise program not only will improve
your appearance, but it also can improve your health and
decrease your risk of developing certain diseases. Recent
studies by Harvard researchers have concluded that moderate
exercise and a healthy diet can prevent most cases of type 2
diabetes - the most common form of diabetes. The study
overwhelmingly indicated that by making the appropriate
lifestyle changes, diabetes can be prevented over 90% of the
time. The study also concluded that lifestyle changes
significantly reduced the risk of getting the disease by 58%
among people who already showed signs of developing diabetes.

Type 2 diabetes accounts for over 90% of all diabetes cases. It
occurs when your body can not properly utilize insulin in
getting nutrients to your cells. This results in high levels of
sugar in your blood. The number of cases of diabetes has been
growing rapidly. Studies indicate that over 16 million
Americans have some form of diabetes! Type 2 diabetes used to be
considered a disease of the old, but not anymore. It is becoming
much more prevalent in younger people and has recently been
showing an alarming increase among young people.

Diabetes is a disease where your underlying genetic background is
critical. If you have these genes and are at risk of developing
diabetes, your lifestyle decisions very well may determine
whether these genes become active or remain dormant.

What is most interesting is that Harvard researchers determined
that 91% of cases among the people they studied could have been
prevented by watching their weight, eating a healthy diet,
moderate exercise, and not drinking and smoking. Being
overweight is the number one reason people contract diabetes -61%
of all cases are attributed to obesity and weight problems.

Some other interesting facts: Overweight women cut their risk by
24% simply by walking regularly. There is a direct correlation
between the amount of exercise and instances of diabetes. The
more exercise, the less instances. Those who did 7 or more
hours a week of exercise had a 29% lower risk than those who did
not exercise or exercised less than 30 minutes per week. Eating
a diet that is high in fiber, low in fat and low in partially
hydrogenated oils (french fries, commercial baked goods) also
significantly decreases your risk. If you already do not do so,
become a label reader!

Pepper may not just be for seasoning. Capsaicin is a protein
compound found in pepper and peppers significantly lowers blood
sugar levels and increases insulin levels. Researchers have not
concluded if the pepper compound acts by increasing the release
of insulin, or by slowing it's breakdown. Large doses of aspirin
also lower your blood sugar and is an effective treatment of
diabetes, but researchers warn that that the large doses required
have detrimental side effects (intestinal bleeding, dizziness,
nausea) that outweigh the benefits.

There are many diseases and illnesses you have no control over,
but type 2 diabetes is highly preventable by watching your
weight, exercising, eating a healthy diet, and not smoking or
drinking.