When it comes to type 2 diabetes – the most common type of diabetes – prevention is very important. Diabetes prevention is as basic as eating healthier, getting more physical activity and losing a little weight.
Making some simple changes in your lifestyle now can help you avoid serious complications of diabetes in the future, such as damage to the nerves, kidneys and heart. Consider these tips for diabetes prevention from the American Diabetes Association.
1.-More physical activity
Routine physical activity has many benefits. Exercise can help you:
- Lose weight
- Lower your blood sugar
- Increase your insulin sensitivity, which helps keep your blood sugar within a normal range
Research shows that aerobic exercise and resistance training can help control diabetes. The biggest benefit comes from a fitness program that includes both.
2.-Eat a lot of fiber
Fiber can help you with the following:
- Reduce the risk of diabetes by improving blood glucose control
- Reduce the risk of heart disease
- Promote weight loss by helping you feel fullFiber-rich foods include fruits, vegetables, beans, whole grains and nuts. We also recommend our Rancho Natura cactus juices.
3.-Whole grains
The reason is unclear, but whole grains reduce the risk of diabetes and help maintain blood sugar levels. Try to get at least half of the grains you consume to be whole grains.
Many foods made from whole grains come ready to eat, such as different breads, types of pasta and cereals. Look for the word “integral” on the package and among the first elements of the ingredient list.
4.-Reduce those extra pounds
If you are obese, diabetes prevention may depend on weight loss. For every kilo you lose, you’ll be surprised how much your health will improve. Participants in a large study who lost a modest amount of weight (about 7 percent of the initial body weight) and who exercised regularly reduced the risk of diabetes by almost 60 percent.
5.-Avoid fad diets and choose healthier options
Low carb diets, glycemic index diet or other fad diets can help you lose weight at first. But its effectiveness in preventing diabetes and its long-term effects is unknown. In addition, by strictly excluding or limiting a particular food group, you may be giving up the essential nutrients in those foods and it is likely that you often feel craving for such foods. Instead, include assorted foods and controlled-sized portions in your healthy eating plan.
When to consult your doctor
The American Diabetes Association recommends doing blood glucose tests if:
- You are 45 years old or older
- You are an adult, of any age, and you are overweight in addition to one or more diabetes risk factors, such as: family history of diabetes, personal history of prediabetes or sedentary lifestyleFrom the age of 45, the doctor is likely to recommend an analysis every three years.
Talk to your doctor about your concerns and how to prevent diabetes. The doctor will welcome your efforts to prevent diabetes and may give you more suggestions, based on your medical history and other factors.
Via Mayo clinc