It is particularly essential to make diabetes prevention a priority if you are at a higher risk for diabetes, like you’re overweight or have a family history of the disease, or if you’ve been confirmed of prediabetes (often known as impaired glucose tolerance).
Preventing diabetes is as easy as eating healthier, being more active physically and loosing a few extra weight. Having a few quick changes in lifestyle now will help you prevent severe health problems of diabetes, like kidney, nerve and heart damage. Find the tips of the American Diabetes Association on prevention strategies on diabetes.
1. Have more physical activities out there
There are a lot of advantages to daily physical exercise. Exercise will help:
- Start losing your weight
- Reduce the sugar in the blood
- Increase your insulin sensitivity—which lets keep blood sugar levels in an acceptable levels.
Studies show that resistance training and aerobic exercise can help to regulate diabetes. The biggest benefit results from a fitness routine that involves both of them.
2. Get a lot of fiber
Fibre will help you out:
- Reduce the risk of diabetes by enhancing blood sugar regulation
- Reduce the risk of heart attack
- Lead to weight loss by getting you to feel complete
Foods rich in fiber include tomatoes, fruit, whole grains, beans and nuts.
3. Go for the whole grain
It isn’t known why, but the whole grains can reduce the risk of diabetes and improve control blood sugar levels. Focus on making at least half of your grains whole grain.
Most whole grain foods are prepared to consume, including different pasta products, breads and cereals. Check for the label “whole” in the box for the first few things in the list of ingredients.
4. Losing extra weight
When you are overweight, the prevention of diabetes can rely on losing weight. Each pound you lose will boost your quality of life, and you will be shocked by how much. Respondents in a major study who dropped a modest amount of weight—about 7 per cent of their total body weight conducted consistently reduced the risk of diabetes by around Sixty per cent.
5. Avoid fad diets and make healthy choices
Glycemic index diets, Low-carb diets or other fad diets can lead to weight loss at first. However, their efficacy in controlling disease and the long-term consequences are not known. And by eliminating or strictly restricting a specific food category, you might be giving up vital nutrients and also craving for those foods. Instead, make the portion or variety control aspect of your balanced eating strategy.