How to Reduce the Risk of Getting Type 2 Diabetes

The pancreas produces the hormone insulin, which converts carbohydrates, fats, proteins and sugars into glucose. The body gets its energy from glucose. When glucose enters the bloodstream, insulin is released to maintain and/or restore equilibrium. If glucose rises faster that insulin can restore blood-sugar balance, insulin resistance occurs. This is the primary cause of type 2 diabetes.

Things You'll Need

• Food journal
• Literature on pre-diabetes
• Online research

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Instructions

• 1

  Evaluate you dietary habits. Don't change anything, rather keep a food journal for two weeks. After that time, review your food journal to get an overview of what and how you eat; evaluate your eating habits and the types of food you consume. Notice the frequency of food intake and assess your mood. If you find that you're consuming large amounts of saturated fats, simple sugars, sweets and processed proteins, you're at risk of developing type 2 diabetes.

• 2

  Begin eating complex carbohydrates, protein, vegetables, fiber and good fats. You want to limit or avoid white rice, candy, cakes, fried foods, sodas, white bread, processed and refined food products and junk foods. If you are eating the wrong foods and to excess, a major cause of weight gain, you're at risk.

• 3

  Determine with your doctor your best weight and assess your caloric needs, including healthy snacks. Read books on proper diet, not dieting, and create a food plan that includes healthy recipes, such as vegetable soups, fresh fruit dishes and less meat.

• 4

  Keep your weight down. Weight gain is a major cause of type 2 diabetes. Fat in and around the middle increases the chance that you'll develop diabetes, especially if you're older than 40.

• 5

  Start an exercise program. It not only improves mood, but also helps stabilize blood-sugar levels. Plan your exercise routine for at minimum four times weekly for 20 to 30 minutes each session. If you haven't exercised for a while or are out of shape, consult your doctor. Once you receive her go-ahead, start off slow, for example, with stretching or light yoga exercises.
  Warm up before you start. Maintain a slow, steady pace for 30 days. After this time, increase your level of exercise to include aerobics. Be consistent.

• 6

  Talk to your doctor about taking a chromium picolinate supplement. The U.S. Department of Agriculture confirms that taking chromium picolinate promotes proper functioning of blood sugar. This is a good choice if you're pre-diabetic and want to restore blood.

• 7

  Get to bed by 11 p.m. nightly. Proper rest enhances and restores metabolism, which aids in weight maintenance and blood sugar.