Take simple steps to reduce your chance of developing type 2 diabetes.
1. Determine Your Healthy Weight and Get There
Studies have found that 90 percent of all people newly diagnosed type 2 diabetes are overweight.
- Follow the American Diabetes Association’s dietary recommendations. They are:
- Eat a total of five servings of fruits and vegetables every day.
- Aim for at least six daily servings of unrefined starches like whole-grain bread, brown rice, cereal and starchy vegetables (i.e. peas, potatoes and dried beans and lentils).
- Limit your fat intake to 30 percent of the calorie you consume.
- Eat sugar, sweets and desserts in moderation.
2. Get Moving
A sedentary lifestyle is the second-biggest factor in developing type 2 diabetes. Committing to a regular 30-mintue exercise program five days a week can:
- Increase your metabolism and muscle mass, allowing you to burn extra calories and naturally increase you glucose uptake, which lowers blood glucose levels
- Improve the body’s response to insulin
- Boost your ability to loss weight effectively and keep it off
- Lower cholesterol and reduce blood pressure
- Improve circulation
- Reduce you risk of heart disease and stroke – the leading cause of death for diabetics
3. Know Your Family History
A visit to a physician can help you determine hereditary factors that could put you at high risk for developing type 2 diabetes.
4. Listen to Your Doctor
If you physician recommends a blood test to determine your chance of developing diabetes, roll up your sleeve.