When it comes to type 2 diabetes the most common type of diabetes prevention is a big deal. It's especially important to make diabetes prevention a priority if you're at increased risk of diabetes, for example, if you're overweight or have a family history of the disease.
Diabetes prevention is as basic as eating more healthfully, becoming more physically active and losing a few extra pounds and it's never too late to start. Making a few simple changes in your lifestyle now may help you avoid the serious health complications of diabetes down the road, such as nerve, kidney and heart damage. Consider the latest diabetes prevention tips from the American Diabetes Association.
Get more physical activity
- Lose weight
- Lower your blood sugar
- Boost your sensitivity to insulin which helps keep your blood sugar within a normal range
- Research shows that both aerobic exercise and resistance training can help control diabetes, but the greater benefit comes from a fitness program that includes both.
Get plenty of fiber
Health Tips for Diabetes - The Prevention. It's rough, it's tough and it may help you:
- Reduce your risk of diabetes by improving your blood sugar control
- Lower your risk of heart disease
- Promote weight loss by helping you feel full
Go for whole grains
Health Tips for Diabetes - The Prevention. Try to make at least half your grains whole grains. Many foods made from whole grains come ready to eat, including various breads, pasta products and many cereals. Look for the word "whole" on the package and among the first few items in the ingredient list.
Lose extra weight
If you're overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health, and you may be surprised by how much. Participants in one large study who lost a modest amount of weight around 7 percent of initial body weight and exercised regularly reduced the risk of developing diabetes by almost 60 percent.
Skip fad diets and just make healthier choices
When to see your doctor
If you're older than age 45 and your weight is normal, ask your doctor if diabetes testing is appropriate for you. Health Tips for Diabetes - The Prevention recommends blood glucose screening if:
- You're age 45 or older and overweight
- You're younger than age 45 and overweight with one or more additional risk factors for type 2 diabetes — such as a sedentary lifestyle or a family history of diabetes
Read my previous post Health Tips for Weight Loss - Dieting Tips