Top 5 Diabetes Prevention Tips

Type 2 diabetes – which used to be called adult-onset diabetes – is one of the most preventable diseases. Type 2 diabetes used to be most prevalent in people over the age of 45, but due to the rising levels of childhood obesity, numbers are increasing at alarming rates in children. About 1/3 of people don’t even know that they have type 2 diabetes. Type 2 diabetes can cause stroke, kidney disease, nerve damage, heart disease, and even vision loss. Most surprisingly, 79 million Americans over age 20 have prediabetes, which means that due to their higher than normal levels of glucose, they are more likely to develop type 2 diabetes within 10 years. Knowing the dangers and getting a regular physical is the first line in defense against diabetes, but knowing how to prevent it is even more important. Here are the top 5 diabetes prevention tips.

  1. One of the biggest ways to prevent diabetes is to get regular exercise. Frequent physical exercise has proven to fight off a number of diseases, but with type 2 diabetes, exercise can boost your insulin levels, which can keep your blood sugar within a normal range. It will also help your lose weight. Doctors say the most important exercise is a combination of aerobic and resistance training.
  2. You should also be eating lots of whole grain. Many foods offer whole grain, like pasta and cereals. You can usually find the word written on the box. Doctors don’t really know why whole grain, opposed to other grains, reduces your risk of developing type 2 diabetes, but daily consumption is recommended.
  3. Fiber is also important. Hardy foods, like fruits, vegetables, beans, whole grains, nuts and seeds can reduce the risk of diabetes by improving your blood sugar control. These foods are also great to make you feel full, because when your body is trying to control the glucose levels it can often lead you feeling hungry, even if you just ate.
  4. Weight loss is another important defense against type 2 diabetes. They have done studies that show that the risk of developing type 2 diabetes is reduced by 16% for every pound you lose. If you do have prediabetese, it should be relieving to know that people who lost 5 to 10 percent of initial body weight decreased their risk up to 60% over 3 years.
  5. Lastly, but most importantly, you should be avoiding food with high sugar levels. If you are disposed to diabetes, eating foods rich with sugar on a regular basis with send your blood sugar levels soaring. Before you have to findĀ life insurance for diabetics, why not read the label on the boxes of your food and make healthy choices when you decide to dine out. Sometimes making healthy life choices will make you happier and vastly reduce your risk of developing type 2 diabetes. Ask your friends to support you, set goals for yourself, and have a little bit more self control, and you’ll be on your way to a happier and healthier you.

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