Ways to Prevent Diabetes

Staying active and managing your weight and diet can prevent diabetes in many cases

Type 2 diabetes is one of those diseases that is difficult to control once you have it, but there are measures that can be taken to prevent yourself from getting it. Here are some tips for preventing this disease.

Get moving!

Increase your physical activity. Exercise is very important in preventing diabetes, and it can be accomplished in many different ways. Take your children or grandchildren to the zoo or to a museum where you will get plenty of walking exercise. When the phone rings, walk around the house as you talk instead of sitting down. Get up and walk around at least every 20 minutes if you are on your computer or watching TV.

Get up and get out!

Enjoy the outside by walking for 15 minutes or more each day, and increase your time gradually to at least 30 minutes. You can also join a gym and learn to love exercising on the treadmill, elliptical equipment and other exercise equipment. Most gyms have large lap pools where you can also do low impact exercises if you have arthritis, or if you just love the water.

Eat a healthy diet

If you've been guilty of eating junk food, replace chips, crackers, and other foods that are high in carbs and fat with more healthy snacks. Try sunflower seeds and different kinds of nuts, such as almonds that fill you up and have health benefits. Be sure to eat whole grains like whole wheat bread, pasta, and oatmeal. You can begin by switching to whole grain white bread that looks and tastes almost exactly like white bread, but it is made with whole grain.

Make changes in your lifestyle little by little

Gradually shift to whole wheat bread. Broiling or baking meat is much better than frying because you should not have over 30% of your diet
coming from fat. Reach for fruits and vegetables when you're hungry, and be sure to drink lots of water throughout the day.

Lose weight if your Body Mass Index (BMI) is too high

Carrying around too much weight is a risk factor for diabetes. If you get moving with more exercise and eat a healthy diet, you will naturally lose weight. Take up a hobby that requires you to exercise like swimming or biking. Limit fast food favorites like French fries to very rare occasions, or drop all unhealthy food from your diet. Losing weight can be
difficult, but you can do it if you stop to realize that you are preventing yourself from being at risk for diabetes.

Find out what a healthy meal looks like

Looking at diabetes meal plans is an easy way to get an idea of what healthy meals look like for diabetics or for anyone who wants to prevent this disease. You can follow the basic meal plans and add some of your favorite foods and still stay within the amount of calories you need each day to lose weight.

Develop a new healthy lifestyle

No matter how young or old you may be, you can still take steps to get more exercise and eat a healthy diet. You can lose weight, and it begins pound by pound once you decide to do it. Others who have made changes to purposely live a more healthy lifestyle say that they would never go back to their old sedentary habits of hours and hours of TV watching,
driving through the fast food restaurant every day, and rarely eating fruits and vegetables.

Get a Free Diabetes Meal Plan

Get a free 7-Day Diabetes Meal Plan from Constance Brown-Riggs who is a Registered Dietitian-Certified Diabetes Educator and who is also a national spokesperson for the American Dietetic Association.

Just enter in your email below to download your free Diabetes Meal Plan.

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