Preventing Diabetes

More and more people are at risk for diabetes.  The American Diabetes Association estimates that there are 57 million Americans who have pre-diabetes, which puts them at increased risk for developing full blown Type-2 diabetes.  But both pre-diabetes and Type 2 diabetes can sometimes be prevented with carefully applied lifestyle changes.

Weight Loss

So many people struggle with their weight.  It may be frustrating to learn there’s yet another reason to battle the bulge—but there is a proven relationship between excess weight and Type-2 diabetes.  Sometimes a little
bit goes a long way—reducing your weight by as little as 5% can help.  That’s not an insurmountable figure; a person who weighs 244 pounds, for example, would only have to lose 12.2 pounds to achieve this.

Exercise

You don’t have to go all-out with a gym membership in order to create an excellent exercise program.  Nor do you have to kill yourself.  Taking a vigorous 30 minute walk on your lunch break each day can make all the difference.  Don’t just measure success in terms of shed pounds, either.  Exercise lowers your blood sugar, improves your immune system, and helps you manage the stress that might lead you to reach for fatty, sugary comfort foods.

Diet

It may not be fun, but it’s unavoidable: diets high in sugars, refined carbohydrates and trans-fats can put you at risk for diabetes even if you are not overweight.  You can avoid diabetes by eating like a diabetic!  Diabetics are told to avoid “white” foods.  So choose whole grain bread over white bread.  Choose oatmeal over dry cereal.  Snack on veggies instead of potato chips and replace some of those sugary desserts with fruit.  Often these simple substitutions are hardly noticeable!  Drink water whenever possible and plan healthy meals in advance in order to avoid fast food.  If you do eat carbohydrates, eat them with a protein: white bread and cheese isn’t nearly as bad as white bread alone.  Protein helps keep blood sugar levels on an even keel.

Drop the Vices!

Smoking and the use of alcoholic beverages have both been linked to an increase in diabetes risk.  Alcohol, in particular, reverts back to carbohydrates very quickly and can send your system into a tailspin.  These substances also weaken your immune system overall, which can leave you far more vulnerable than someone who avoids these items.

Get Screened

Get your doctor to screen you for pre-diabetes.  He may prescribe you medication to manage the pre-diabetic condition and to prevent or delay the onset of Type-2 diabetes.  In addition, this will tell you exactly how urgent these lifestyle changes may be for you.