5 Quick Tips for Preventing Diabetes
An estimated 29.1 million people in the United States have diabetes. An additional 86 million Americans have prediabetes, or a higher-than-normal blood sugar level that’s not quite high enough to warrant a diagnostic for diabetes. Prediabetes can lead to developing Type 2 diabetes and other health conditions.
Fortunately, you have the power to prevent or delay Type 2 diabetes, and prevent or reverse prediabetes by implementing lifestyle changes.
- Increase your physical activity level. Research demonstrates that regular aerobic exercise and strength training can help control diabetes. It can also help you improve heart health and manage your weight and blood sugar levels.
- Stick to a healthy diet. Instead of opting for fad diets, make variety and portion-control a part of your healthy-dieting plan. Not only will you be more likely to stick to it, but you will probably see more long-term effects also.
- Lose extra weight. If you’re overweight or on the border of being overweight, losing weight is critical in preventing diabetes. Reducing your weight by even 5 percent can significantly cut your chance of developing diabetes.
- Monitor carbohydrate intake. Carbohydrates raise blood sugar levels, which can increase the risk for diabetes. Be sure to watch your carb intake, and carefully choose which carbs you eat.
- Choose whole grains. It is believed that whole grains may lower the risk of Type 2 diabetes because their nutrients dissolve slowly in the blood stream, which naturally helps manage blood sugar levels. Try to make at least half of your grains whole grains.
Making these simple changes now can help you reduce your risk of developing diabetes, help you prevent or reverse prediabetes and help you lead an overall healthier life. For more information, visit the American Diabetes Association’s website.
