We now know what diabetes is and how it is diagnosed, but in order to prevent it, we also need to know what causes it from a lifestyle perspective. The two biggest causes of diabetes are a poor diet and a lack of physical activity. Obesity is a prime indicator that diabetes is on the horizon. In many cases, there is a also genetic component. However, this genetic predisposition is usually only expressed when poor dietary and exercise habits are allowed to continue for years.

A diet that would lead to diabetes could be described as one that is high in simple sugars (empty calories) and saturated fats—in other words, the typical American fast food diet.

If hot dogs or fatty hamburgers on highly processed white bread buns are part of your regular diet, or if you consider ice cream or milk shakes a major food group to be included in every meal, you may very well be injuring your body’s ability to turn food into energy for your cells.

Ordering those foods to be delivered instead of walking down the street to get them could be another danger sign. Exercise signals to your cells that energy is needed right away, and the cells are more responsive to insulin during and after exercise, making sure that glucose can enter them to provide energy. The effect of this higher insulin sensitivity can last for up to 24 hours, making daily physical activity an important protective factor against diabetes.

When a person is sedentary, this regular increase in insulin sensitivity is underused, and the pathways and receptors may atrophy from lack of use. Remember, our ancestors, and even our relatives from just 100 years ago, were engaged in vigorous physical activity nearly every single day of their lives.

All agencies that monitor the causes and prevention of diabetes recommend prevention through a healthy diet and exercise program that promotes weight loss. Even in severely obese people, a 10% decrease in weight can make a big difference for preventing diabetes.

Even though exercise and a healthy diet are the recommended prevention measures, few monitoring agencies, doctors, and specialists spell out exactly what this means to someone who is at risk. (Many times, there is an assumption that people know exactly what to do, they just don’t do it.)

The Heart Rate Health Program, available on this site through this link, is a program that is designed in part to help prevent and even reverse the symptoms of pre-diabetes and type II diabetes. It provides a precise exercise program that will help you lose weight, feel better, and improve insulin sensitivity and cardiovascular health.

Many people following the Heart Rate Health Program report:

• easy weight loss;
• a reduction in cravings for high fat and sugary foods;
• a reduction in food binging;
• a reduction in depressive feelings that can lead to binging;
• a reduction in stress;
• and an increase in energy that makes sticking to the program easy and fun.