It is important to prioritize diabetes prevention if you are prone to having the condition, such as if you are overweight or have a history of the disease in your family. How can someone prevent diabetes?
Preventing diabetes is as simple as eating healthily, increasing physical activity, and shedding a few additional pounds. There is never a wrong time to start. Making minor modifications to your lifestyle now may be all you need to prevent the severe health complications of diabetes eventually, such as kidney, nerve and heart damage. Read more on the important facts you need to know about diabetes prevention as recommended by the American Diabetes Association.
Increase your physical activity
The benefits of frequent physical activity are immense. Exercises are beneficial for:
- Losing weight
- Reducing blood sugar
- Increasing sensitivity to insulin, which helps to maintain the normal range of blood sugar
Studies have shown that aerobic exercise and resistance training are effective for managing diabetes. The best results come from a fitness regimen that incorporates the two.
Consume lots of fiber
Though it is rough, fiber will help you:
- Decrease your risk of diabetes by enhancing your blood sugar control
- Reduce your risk of heart disease
- Contribute to weight loss by reducing food cravings
Foods with high fiber content include vegetables, beans, fruits, nuts and whole grains.
Opt for whole grains
The reason is not exactly known, but whole grains can decrease your risk of diabetes and aid in regularizing blood sugar levels. Most foods manufactured from whole grains are ready for consumption, including pasta products, cereals and breads. Check for “whole” on the package and in the first few items on the composition list.
Shed extra weight
If you are overweight, your attempt at preventing diabetes may lie in shedding some weight. For every pound you lose, you will be surprised at how much improvement it will make to your health. Participants of a large study who shed an unassertive amount of weight (about seven percent of their weight) and engaged in exercises regularly reduced the chances of getting diabetes by up to 60 percent.
Avoid trendy diets for healthier choices
The glycemic index diet, low-carb nutrition and other trendy diets may help with weight loss initially. However, their effectiveness against diabetes and their long-term effects are not known. Also, by limiting or removing a specific food group, you may be missing vital nutrients. Rather, create a nutritional variety and quantity control part of your healthy-eating routine.
When medical attention is necessary
If you are over age 45 with a normal weight, consult your doctor to know if diabetes testing is suitable for you. According to the American Diabetes Association, you should go for a blood glucose test if:
- You are above age 45 and overweight
- You are below 45 years and overweight, with one or more extra risk factors of type 2 diabetes – including sedentary lifestyle or family record of diabetes
Discuss your worries regarding diabetes prevention with your physician. The medical expert will assist you and probably give you professional advice based on your medical records or other conditions.
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