|  | Conditions Treatments | Diabetes

Strategies to Prevent Type 2 Diabetes

Type 2 diabetes rates are on the rise; as people adopt a more fast-food, sedentary lifestyle, their risk of developing diabetes greatly increases. According to the American Diabetes Association, you can prevent type 2 diabetes by changing your lifestyle.

  1. You Are What You Eat

    • Increase the amount of fiber in your diet. Fiber helps with the body's ability to control blood sugar. Foods rich in fiber include fruits, vegetables, beans, nuts, and seeds. Replace white flour with whole grains; not only are they high in fiber, they help the body to maintain healthy blood sugar rates. Drink more water, a diet full of sugary drinks increases your risk for developing diabetes. Switch to water, tea, and an occasional sugar free drink.

      Changing your diet to prevent disease is not meant to be temporary; it's a change you make for a lifetime. Skip the latest diet fads, diets that have you eating only certain foods or eating packaged micro waved foods, have not been proven to prevent any diseases.

      Weight gain and obesity have been linked to an increased risk for developing type 2 diabetes. If you are overweight, the first step in prevention is losing the weight. Once you add more fruits and vegetables to your diet, switch to whole grains and drink more water, the extra weight will start to come off.

    Regular Exercise

    • Regular exercise has many proven health benefits, so it's not surprising that preventing type 2 diabetes is one of them. According to doctors at The Mayo Clinic, exercise lowers blood sugar and helps the body to keep your blood sugar in a normal range. Research has found that a combination of aerobic exercise and resistance training to be the most effective for preventing diabetes. The American Diabetes Association recommends at least 30 minutes of physical activity a day, anything from walking to gardening as long as it raises your heart rate and makes you sweat.

    Take Control

    • If you are overweight or have a family history of diabetes you are at a higher risk for developing the disease. Start talking to your doctor about type 2 diabetes and blood sugar screenings. The American Diabetes Association recommends blood sugar screenings for everyone over age 45, but that doesn't mean you can't start earlier. Discuss your prevention strategy with your doctor; he may be able to offer more ideas for you to consider.

Diabetes - Related Articles