Tips to Prevent Diabetes
Some types of diabetes mellitus can’t be prevented but a few simple steps can greatly minimize your risk. You can prevent Type 2 and prediabetes by making some healthy life habit changes. Not only will this lower your risk of developing some forms of diabetes, it can improve your mental state as well as the risk of developing heart disease or high blood pressure.
If you are overweight or obese, losing weight cuts your risk of developing Type 2 diabetes as well as prediabetes. A healthy diet should include:
- Lots of vegetables and fruits
- Lean meat, poultry and fish, or any healthy vegetarian alternatives
- Lots of rice, pasta and noodles as well as whole grain breads.
- Reduced-fat dairy products such as cheese and yogurts, and milk
- Saturated and trans fats should be kept to a minimum
- Keep salt intake to a minimum
- Drink lots of water
- Eat little sugar or foods with added sugar
- Drink very little alcohol
Some other tips to follow:
- Do not eat carbohydrates 2 hrs before sleeping at night
- Eliminate as much processed carbohydrates as possible
- Balance your fat/carbohydrates/protein in a 30/40/30 ratio
- Eat approximately 5 to 6 small meals a day
- Eat high-protein breakfast
Those who keep active have a much lower risk of developing Type 2 diabetes and prediabetes. A person should exercise at least ½ hour a day, every day of the week. Try moderate exercise such as cycling, swimming or a fast walk. Slowly build up to more exercise gradually especially if you have been living a sedentary lifestyle. Try to build muscle and burn fat. Exercise such as walking, raises your metabolic rate so that when you are sitting in front of your computer or even sleeping, you will burn more calories.
Type 2 diabetes can be controlled and even prevented. The keys are:
- Managing sugar sources
- Eat small portions instead of eating so much that you are miserable
- Keep body fat percentage down
