Diabetes Prevention: 5 Tips That Will Keep You Away In Future
Changing your lifestyle can be an important step towards preventing diabetes—and it’s never too early to begin. Take these tips into account.
Prevention is very important when it comes to type 2 diabetes – the most prevalent type of diabetes. It is particularly important to make diabetes prevention a priority if you have an elevated risk for diabetes, such as overweight, family history or diagnosis of prediabetes (also known as impaired fasting glucose).
Preventing diabetes is as important as eating healthier, being physically more involved and losing a few extra pounds. It is never too late to begin. Making some simple changes in your lifestyle now might help to prevent more serious health problems such as nerve damage, kidney and heart damage from diabetes. Consider the American Diabetes Association’s tips on diabetes prevention.
1. For more physical exercise
Regular physical exercise has many advantages. Training will benefit you:
- Weight loss
- Reduce blood sugar
- Enhance your insulin sensitivity – helping to keep your blood sugar in a normal range
Research shows that aerobic exercise and training in resistance can help regulate diabetes. The best advantage is a wellness programme for both.
2. Get tones of fiber
Fiber will assist you:
- Reduce the diabetes risk by enhancing blood sugar regulation
- Reduce the risk of cardiac disease
- Encourage weight loss by making you feel full
Fiber-rich foods include fruits, plants, beans, whole grains and nuts.
3. Go whole grains
It is not clear why, but whole grains will reduce the risk of diabetes and maintain the level of blood sugar. Try to make whole grains of at least half your grains.
Many foods made from whole grains, including various breads, pasta and cereals, come ready for eating. Look for the word “complete” in the box and among the first few things in the list of ingredients.
4. Lose excess weight
If you are overweight, prevention of diabetes can rely on weight loss. You can boost your health every pound you lose, and you may be shocked by just how much. A large study participants who lose modest weight – about 7% of the initial body weight – consistently decreased their risk of developing diabetes by almost 60%.
5. Skip fat diets and make safer decisions
Low-carb diets, the glycemic index diet or any other fad diet can first help you to lose weight. However, their efficacy and long-term impact on diabetes prevention are not understood. You may also give up vital nutrients and sometimes crave certain food by eliminating or strictly restricting a certain food group. Instead, provide variety and portion control in your balanced eating strategy.
Whether to see a doctor
The American Diabetes Association suggests monitoring blood glucose if:
- You are 45 years of age or older
- You’re an overweight adult of any age and you have one or more additional diabetes risk factors such as your family background, your personal history of prediabetes or your inactive life style.
Your doctor will probably prescribe screening every three years after age 45.
Share your concerns with your doctor about diabetes prevention. He/she will appreciate your diabetes prevention efforts and may give more advice based on your medical background or any other factors.