Diabetes is a disease that can come on at any age and at any time, or can affect a person if they are susceptible genetically or because of other factors, like being overweight. Having diabetes and not trying to prevent it can cause nerve, kidney and heart damage, so it is important to try and prevent diabetes so the body does not incur any more damage than the diabetes is already causing. If a person is at risk for diabetes, there are ways to prevent getting the disease. These ways to prevent diabetes only require slight changes to diet and daily routine, and can help at risk people lead a healthy, diabetes free life. Taking these five small steps can vastly improve the quality of life in people who are prone to diabetes.
1.) Get More Exercise
Many people who are prone to diabetes are people that are overweight, and the best way to prevent diabetes from affecting this demographic of people is to get more exercise. Exercise can help boost a person’s sensitivity to insulin, which in turn will help keep blood sugar within a normal range. Working the muscles more often and working the muscles harder improves their ability to use insulin and absorb glucose. It also helps lower the blood sugar level, and will help a person lose weight, which lowers the risk of diabetes. Good exercises to do in order to help prevent diabetes are aerobic exercise and resistance training, and a program that includes both can help control diabetes. People do not need to sweat an insane amount or over do the excessing to see the benefits, just doing daily, small exercises will vastly improve the prevention of diabetes.
2.) Set A Weight Loss Goal
Studies have shown that a 5 to 7 percent weight loss of total body weight has shown to have a vast impact on lowing the risk of diabetes. This study was done by the Diabetes Prevention Program, which was a funded study of 3,234 people that were at high risk for diabetes. Losing 5 to 7 percent of the total body weight helped decrease the chance of getting diabetes. In order to figure out exactly how much weight you should lose, multiply your total weight by .07 (7%). For example, if you weigh 200 pounds, multiply 200 by .07 (which equals 14). So, if you weigh 200 pounds, you would want to set a goal to lose 14 pounds, and your goal weight would be 186 pounds. Make this a goal, and stick to it, because losing this percentage of total body fat can vastly lower your risk of getting diabetes.
3.) Cut Out Sugary Drinks
A study has shown that sugary drinks are directly linked to weight gain, and weight gain increases the chance of diabetes. Sugary drinks also contribute to decreased good cholesterol, high triglycerides, and increased insulin resistance, which are all risk factors for diabetes. By switching to water, coffee (without all the cream and sugar), teas, and unsweetened beverages, a person can lower their risk of diabetes easily and quickly.
4.) Stop Smoking
Not only does smoking cause hundreds of other health risks, but smokers are 50% more likely to develop diabetes than nonsmokers. If a person smokes, they should stop right away in order to reduce the risk of developing diabetes. Stopping smoking will also make exercise easier as well, which will also help lower the risk of developing diabetes.
5.) Eat More Fiber
Fiber is essential to any healthy diet, and it is especially helpful if someone wants to prevent diabetes. Fiber will help promote weight loss by making a person feel full, it will help lower the risk of heart disease, and it helps improve blood sugar control. Fiber is something that can vastly reduce the risk of getting diabetes, and it is easy to take supplements and eat foods that are high in fiber.