Before people develop type 2 diabetes, they almost always have pre-diabetes, according to the American Diabetes Foundation. This means the blood glucose levels are higher than they should be, but not high enough for a doctor to diagnose a person with diabetes. Long-term damage can occur during as a result of pre-diabetes, but you can also prevent the onset of diabetes by making lifestyle changes before it is too late.
Increase Fiber Consumption
Fiber helps control blood sugar levels, keeping them on an even keel. Fiber is harder for your body to digest, so it neither increases or decreases your blood glucose, according to Diabetes-Guide.org. It does, however, give your body the nutrition it needs while filling you up. It also gives you the feeling of fullness for a longer period of time. Sources of fiber include fresh fruits and vegetables, oatmeal, whole grains and beans.
Control Your Weight
Preventing diabetes may depend on controlling your weight, as MayoClinic.com. The site adds if you're overweight, your can reduce your risk of developing diabetes by 16 percent for every 2.2 lbs. you lose. Diabetes-Guide.org notes that 80 percent of diabetics are overweight, and obesity contributes to the development of this disease. Being overweight places you at risk for numerous health problems, so speak to your doctor about a healthy eating plan you can stick with.
Become Physically Active
The American Diabetes Association and Diabetes-Guide.org agree that physical activity plays a vital role in diabetes prevention. To remain active, you need to participate in activities you enjoy, whether that be outside chores around your home, or sports with your friends. If a sedentary lifestyle is what you have been living, you might have a number of excuses standing in the way of your motivation.
Doctors recommend 30 minutes day, however, you might not believe you can handle this much exercise right away. Whether it is a time constraint or a physical issue, the Association suggests doing as much as you can, stating that every step you take counts. Begin with 10 minutes each day, gradually working up to 10 minute sessions, three times a day. You may fear the heat or cold, or sore muscles. Even weather changes shouldn't prevent you from exercise, so just walk in the mall or follow exercise routines on TV. As for sore muscles, go at a speed you are comfortable with, and always stretch and cool down properly before and after each work out.
Watch Alcohol Consumption
Alcohol is full of sugar and calories. It also contains carbohydrates that are quickly absorbed by your body, and can lead to an unhealthy rise in blood sugar levels very quickly, resulting in type 2 diabetes, according to Diabetes-Guide.org.
Undergo a Blood Glucose Screening
Your doctor can determine when you should undergo screening for diabetes. MayoClinic.com suggests asking your doctor about blood glucose testing if you are over 45 and your weight is normal. If you are overweight and 45 or older, you may need a screening sooner because of your risk factor. Finally, having more than one risk factor, such as a family history of diabetes and being overweight, your doctor may decide you need to undergo a screening before the age of 45.
