How to Reduce Your Risk for Diabetes

Diabetes affects thousands of Americans each year. Very little can be done to prevent type 1 and gestational diabetes because these conditions are primarily genetic. However, type 2 diabetes can be completely avoided. This article will educate you on reducing your risks for type 2 diabetes.

Instructions

• 1

  Adjust your diet so that it is proper and healthy. Over one third of type 2 diabetics got this way because they don't eat right. Your diet should be balanced and contain foods from all food groups. Eliminating or cutting back on junk foods such as: chips, candies, cakes and all other foods of little or no nutritional value is key in helping to reduce your chances for type 2 diabetes.

• 2

  Maintain the amount of good carbohydrates in your diet. Cut back or eliminate bad carbs such as white breads. The amount of good carbs needs to be balanced. The reason you don't want too many carbs in your diet is that unused carbs store as fat in the body. You are encouraged to consult a nutritionist or your caring physician if you are confused about dieting.

• 3

  Get plenty of exercise. Developing a good exercise routine will help you burn off the foods you eat that are capable of being stored as fats.

• 4

  Lose weight if you are overweight. The larger a person becomes, the harder it becomes for the body to break down sugars and carbohydrates in the body. Over time, obesity can inhibit the production of natural insulin from the human pancreas. if you are more than 20 pounds overweight, your risk for type 2 diabetes is nearly doubled compared to someone who is at healthy weight. If you are overweight, consult your doctor before beginning any diet and exercise routine.

• 5

  Avoid heavy alcohol consumption. Alcohol consumption on an occasional basis can actually reduce your risk for diabetes. However, if you consume more than 4 alcoholic beverages (more than 96 fluid ounces) per day, your risks for type 2 diabetes will increase. Massive amounts of sugar are used in the fermenting process of alcohol. When the body processes alcohol, it separates the water in the beverage from the sugar enriched alcohol. The water in the beverage passes the the body, however, what's left is stored as sugar. A person is usually very intoxicated when drinking, they are unable to move around a lot to burn these sugars and calories off, and they are stored as bad sugars and carbohydrates in the body. If you someone is an alcoholic, the person does more than increase their risk for liver disease; they increase their risk for type 2 diabetes. If you are an alcoholic, you are encouraged to quit or cut back.