Diabetes Prevention

Mar 20, 2019

Diabetes Prevention Tips | Type 2 Diabetes Mellitus Prevention Tips 

Provided by your Saint John's Faith Community Nurses

Tip 1: Get more exercise. 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.

Tip 2:  Eat more fiber.

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.

Whole grains may reduce your risk of diabetes and help maintain blood sugar. Make at least half your grains whole grains. Look for the word "whole" on the package and among the first few items in the ingredient list.

Tip 4: Lose extra weight.

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.

Fad diets may help you lose weight at first, but their effectiveness at preventing diabetes isn't known nor are their long-term effects. 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.

Share your concerns about diabetes prevention with your health care provider. 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.

Taken from the American Diabetes web site.

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