Here ‘s trend one you don’ t want to be part of: The number of Americans with diabetes has tripled since the ’80s to nearly 20 million, and the disease also raises your chances of moving everything to blindness. The good news? You can refuse disease and help reverse the damage you have already taken these stay-healthy strategies.

1) Have your carburetors Au natural.
You don ‘t have to join the low-carb craze to the inches discharged, and lower your diabetes risk, you just have to eat right types. Dieters who cut 500 calories and only got their carbs from whole grains lost around two times as much?? As belly fat (a risk factor for diabetes) and those who cut the same amount of calories but ate only refined carbs reveal the American Journal of Clinical Nutrition. Try swapping white bread and rice for refined carbs unprocessed, fiber-rich foods such as beans, lentils, and chickpeas. Bonus: They keep the blood sugar crash after nailing and so you ‘ll feel full longer than if you swallowed a bag of chips.

2) Hit the sack sooner.
Here ‘s more incentive for you to stay in bed: The people who recorded five hours or less shut-eye a night is about twice as likely to get the disease, reports the journal Sleep. “Lack of sleep can increase appetite and reduce insulin sensitivity, which are both risk factors for diabetes,” says study author James E. Gangwisch, Ph.D. of lead from Columbia University. Most people need between seven and nine hours a night: Discover its magic number to observe their patterns of sleep when you’re not using an alarm clock, for example when you ‘re on vacation.

3) Eat as Spanish.
Spain is known for dancing flamenco and sangria sweet, but its greatest national treasure may be their diet. In fact, Mediterranean-style consumption can dramatically reduce your chance of diabetes by 83 percent-even if you have high risk factors such as family history, finds a new study in British Medical Journal.

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