By Holly McCarthy

It’s clichéd and well-worn, no doubt, but it holds good in today’s circumstances where most diseases are caused by lifestyles rather than viruses and bacteria – prevention is better than cure. And the best bet when you’re trying to prevent disease from invading your body and running you down is integrative medicine, that blend of conventional and complementary treatment that focuses on a total change in lifestyle rather than just the disease and its symptoms.

Diabetes Mellitus is a scourge, one that currently affects 23.6 million Americans (roughly 8 percent of the population), according to statistics from the National Center for Chronic Disease Prevention and Health Promotion. There are more waiting in the wings to join this number, those who are predisposed to Type II diabetes because of the impaired glucose tolerance. There’s good news though, for these pre-diabetics; by willingly making a few small changes to the way they live, they can avoid popping pills and having to shoot themselves with insulin sometime in the future. If you have a family history of diabetes, or if your health practitioner has diagnosed you as being predisposed to this disease, here’s how you can stay one step ahead of the devil called diabetes:

• Diet Decisions: You must include more fruits, leafy vegetables, non or low fat dairy items, complex carbohydrates like whole grain cereal, fish, lean meat, nuts, seeds and lentils in your daily diet. Remove the trans fats, saturated fats, hydrogenated fats, processed and junk food, and sugary colas and fizzy drinks from your menu. Limit your portions and make a conscious effort to cut down on your total calorie consumption.
• Workout Wonders: Start an exercise routine that will help you get fit and lose weight in the long run. Studies have conclusively proven that a 7 to 8 percent reduction of body weight works wonders in preventing or delaying the onset of diabetes. Take the right precautions when you’re exercising so that you’re not affected by hypoglycemia (extremely low blood sugar levels) or spells of dizziness. Warm up and down before and after your routine and drink adequate water. The safest exercise is a brisk 30 to 45 minute walk every day or five times a week.
• Stress Subtraction: If you’re prone to diabetes, you must keep a constant check on your blood pressure levels. Increased stress and strain in your life can make you a prime candidate for hypertension. Meditate, take up yoga, tai chi, pilates or any other relaxation technique that will help you manage stress better and not let it get the better of you.

Prevention is easy, but only with a concentrated effort on your part. Keep an eye on the long term benefits and you’ll find it that much simpler to plod on towards your goal.