Guidelines for the Prevention of Type 2 Diabetes

The prevention of Type 2 Diabetes requires lifestyle changes that are not difficult. Type 2 diabetes occurs when the body becomes insulin resistant or the pancreas does not make enough insulin. The result is an increase in the blood glucose levels, which causes symptoms and complications. Often there are warning signs, such as Pre-Diabetes and family history of the disease. Making a few simple changes in habits can prevent the onset of Diabetes and improve overall health.

Dietary Guidelines

• A healthy and well balanced diet is a key factor in preventing Type 2 Diabetes. A healthy diet will include vegetables, fruits, lean protein, and complex carbohydrates. Watching fat intake is important because an increased risk of high blood pressure and high cholesterol is associated with Diabetes. Choose foods that are low in sugar and simple carbohydrates. Brown rice and whole wheat bread are better choices than the white varieties. Increase the amount of vegetables to make meals more filling and healthier. Be sure to eat the correct portion sizes, especially on high calorie and high carbohydrate foods. Eat a rainbow of colors to provide a wide range of nutrients and vitamins.

Exercise Guidelines

• The American Diabetes Association recommends moderate exercise for at least thirty minutes every day to reduce the risk of developing Type 2 Diabetes. The exercise does not have to be strenuous. There are many ways to incorporate physical activity into a busy schedule. It can be as simple as taking the stairs instead of the elevator, going for a brisk thirty minute walk, or taking a bike ride. The point is to get moving because a sedentary lifestyle increases the risk of Diabetes. Begin with capability appropriate exercise and increase it regularly, at least to the minimum requirement. Add in some strength training, aerobic exercise, and stretching as physical fitness increases.

Weight Guidelines

• According to the National Diabetes Education Program the risk for diabetes increases with a Body Mass Index, or BMI, over 25. Losing even a modest amount of weight can prevent Type 2 Diabetes and Pre-Diabetes. An easy way to begin the weight loss process is to follow the dietary and exercise guidelines. Watch calorie intake and limit junk foods to occasional treats. Exercise more than the minimum requirements. Doing exercises that build muscle will increase the amount of calories the body burns. It is important to lose weight gradually and in a healthy way. Don't starve the body of the fuel it needs. Pills and fad diets are unnecessary and can be harmful.