Diabetes prevention: 5 tips for taking control
When it comes to type 2 diabetes — the most common
type of diabetes — prevention is a big deal. It's especially important to make
diabetes prevention a priority if you're at increased risk of diabetes, for
example, if you're overweight or have a family history of the disease.
Diabetes prevention is as basic as eating more
healthfully, becoming more physically active and losing a few extra pounds —
and it's never too late to start. Making a few simple changes in your lifestyle
now may help you avoid the serious health complications of diabetes down the
road, such as nerve, kidney and heart damage. Consider the latest diabetes
prevention tips from the American Diabetes Association.
Tip 1: Get more physical activity
There are many benefits to regular physical activity.
Exercise can help you:
·
Lose weight
·
Lower your blood sugar
·
Boost your sensitivity to insulin
— which helps keep your blood sugar within a normal range
Research shows that both aerobic exercise and
resistance training can help control diabetes, but the greater benefit comes
from a fitness program that includes both.
Tip 2: Get plenty of fiber
It's rough, it's tough — and it may help you:
·
Reduce your risk of diabetes by
improving your blood sugar control
·
Lower your risk of heart disease
·
Promote weight loss by helping
you feel full
Foods high in fiber include fruits, vegetables, beans,
whole grains, nuts and seeds.
Tip 3: Go for whole grains
Although it's not clear why, whole grains may reduce
your risk of diabetes and help maintain blood sugar levels. Try to make at
least half your grains whole grains. Many foods made from whole grains come
ready to eat, including various breads, pasta products and many cereals. Look
for the word "whole" on the package and among the first few items in
the ingredient list.
Tip 4: Lose extra weight
If you're overweight, diabetes prevention may hinge on
weight loss. Every pound you lose can improve your health, and you may be
surprised by how much. Participants in one large study who lost a modest amount
of weight — around 7 percent of initial body weight — and exercised regularly
reduced the risk of developing diabetes by almost 60 percent.
Tip 5: Skip fad diets and just
make healthier choices
Low-carb diets, the glycemic index diet or other fad
diets may help you lose weight at first, but their effectiveness at preventing
diabetes isn't known nor are their long-term effects. And by excluding or
strictly limiting a particular food group, you may be giving up essential
nutrients. Instead, think variety and portion control as part of an overall
healthy-eating plan.
When to see your doctor
If you're older than age 45 and your weight is normal,
ask your doctor if diabetes testing is appropriate for you. The American
Diabetes Association recommends blood glucose screening if:
·
You're age 45 or older and
overweight
·
You're younger than age 45 and
overweight with one or more additional risk factors for type 2 diabetes — such
as a sedentary lifestyle or a family history of diabetes
Share your concerns about diabetes prevention with
your doctor. He or she will applaud your efforts to keep diabetes at bay, and
perhaps offer additional suggestions based on your medical history or other
factors.
