Diabetes is a disease in which the body cannot make or use insulin well, which results in its inability to break down sugar. There are two types of diabetes. Type 1 diabetes is an autoimmune disorder with an early onset, generally in childhood or adolescence, according to the University of Maryland. However, type 2 diabetes -- the more common form of the disease -- often develops later in life and can be avoided by meeting regularly with your physician while following certain steps involving healthy diet and overall lifestyle changes.
Weight Loss
Losing excess body weight, especially midsection "inner tube" fat is a primary tool in avoiding diabetes, according to the Mayo Clinic. If you are overweight or obese, you are at a greater risk of developing type 2 diabetes and should consider a diet plan to help shed those excess pounds. Measure your body mass index, or BMI. This is a standardized ratio of height to body weight you can use to determine where you stand in terms of weight-loss needs. If you have a BMI of 25 to 29.9, you are considered overweight, and at a higher risk of developing type 2 diabetes. If your BMI is 30 or greater, talk to your doctor about the risks of obesity for diabetes to develop a weight-loss plan tailored to your specific needs.
Regular Exercise
Be physically active -- you don't have to take up triathlons or exhausting workout routines. The CDC recommends 30 minutes of sustained physical activity at least five days a week. To reduce your risk of getting type 2 diabetes through exercise, choose an activity you can enjoy on your own or with a friend or loved one. Jogging, cycling and swimming are effective options for cardiovascular physical activity. A brisk morning or afternoon walk through a park or your neighborhood worked into your daily routine will go a long way to keep you healthy and fit. Even mowing your lawn or gardening for 30 minutes are examples of how you can incorporate common home-based activities that will help you avoid developing diabetes.
Healthy Diet Choices
Avoiding foods high in sugar and fat is another essential step to prevent type 2 diabetes. Eat healthier choices. For example, replace candy bars with nutritious snacks such as celery with peanut butter or fresh fruit, and eliminate greasy french fries and fast food with granola bars, trail mix and whole-grain breads high in fiber. Not only will making better choices in your diet keep your risk down for developing diabetes, it will help you lose weight and maintain a positive body image.
Regular Testing
Another key step in avoiding developing type 2 diabetes is to see your physician for regular blood testing. According to the Centers for Disease Control and Prevention, if you are over the age of 45, consider seeing your doctor about a diabetes test -- especially if you are overweight. If you are younger than 45 but are overweight or obese, it is even more important to get in and see your family physician for diabetes testing, a crucial element in preventing the disease.
