How to reduce your chances of developing diabetes: Easy Tips for Diabetes Prevention
If you have pre-diabetes or are at increased risk of developing type 2 diabetes, following a few lifestyle tips for diabetes prevention may slow or even stop the progression of the disease. According to Centers for Disease Control and Prevention (CDC), 86 million people have prediabetes. Unless certain lifestyle changes are made, 15 to 30 percent of those with prediabetes will develop type 2 diabetes within 5 years. If you ever had gestational diabetes, have a family history of diabetes, or currently have pre-diabetes, following these five tips for diabetes prevention may be your best chance to delay or even prevent diabetes from developing.
- Lose weight
One of the leading risk factors for type 2 diabetes is being overweight or obese. Losing even a modest amount of weight can significantly decrease your chances of developing type 2 diabetes. In one study reported by the Mayo Clinic, participants with prediabetes who lost just 7 percent of their body weight reduced their risk of developing diabetes by almost 60 percent! Set yourself an achievable weight loss goal of approximately 5 to 10 percent of your current body weight to start. For someone who weighs 200 pounds, this would mean losing 20 pounds.
- Exercise regularly
When researching how to prevent diabetes type 2, experts found that engaging in 30 minutes of moderate physical exercise five days a week effectively reduced the likelihood of developing diabetes. If you are not used to exercising, start with taking 5 to 10 minute brisk walks. As you get used to moving more, try something more strenuous but still enjoyable such as dancing, swimming, or some other activity you enjoy.
- Make healthy food choices
Making a few improvements to your diet now can help prevent type 2 diabetes while providing you with a variety of health benefits. The American Diabetes Association recommends some simple steps to improve your diet and reduce your chance of developing type 2 diabetes. Switch to a low-carb diet that features leaner meats and lower fat dairy products; eat whole grains and cereals that are rich in fiber; and substitute healthier snacks that are low in fat.
- Quit smoking
Research studies suggest that smoking is a factor in the development of type 2 diabetes. If you smoke, choose a quitting strategy, set a date to quit, and stick with it. If you do not smoke now, refrain from picking up that first cigarette.
- Lower unhealthy cholesterol
High levels of low-density lipoproteins (LDL), or “bad” cholesterol, raise your risk of developing type 2 diabetes and heart disease. Switching to a low fat, low-cholesterol diet that features plenty of fresh veggies, whole grains, and healthy fats (such as olive oil) can lower levels of bad cholesterol and decrease your risk of developing type 2 diabetes.
Researchers are still trying to find out how to prevent diabetes type 1, but as of now, there is no way that exists. Type 1 diabetes, which used to be called juvenile onset diabetes, is actually an autoimmune disease that attacks the cells in the pancreas that produce insulin. While there is no way to prevent type 1 diabetes, you can reduce your risk of serious complications by following the lifestyle tips above and adhering strictly to your insulin treatment schedule.
For more tips on how to prevent diabetes and enjoy a healthier life, turn to www.BetterHealthKare.com. You will find tons of healthy living advice, diabetic-friendly recipes, snack suggestions, and lifestyle tips for preventing and managing diabetes on that will help you enjoy a healthier future.