If you think that you are prone to diabetes (it runs in your family or you have different risk factors) you should learn as much about the disease as possible. Learn the symptoms to look for, how it is diagnosed and how it is treated. But most impotently learn what you can do to prevent or delay the onset of diabetes. When it comes to diabetes knowledge is power. Having the right knowledge will help you effectively manage your condition and possibly avoid diabetes altogether.
Diabetes is a chronic illness, which tends to be more complicated and more severe as time goes by. This is why it is very important for everyone to know what they can do to prevent the condition from developing in the first place. Just like in any condition or illness, preventing diabetes involves the development of healthy habits. Experts say that those people who practice healthy habits have lower risks of developing the disease even if they are prone to it. All they need to do is to make basic changes in their lifestyle including:
1. Change your diet. Experts advise people at risk for diabetes to eat lots of fruits and vegetables, especially non-starchy ones like green beans, broccoli, carrots, or spinach. Also you should eat whole grain foods such as brown rice and whole-wheat pasta and bread as opposed to processed grain products. Eat more fish and lean meats, drink plenty of water and avoid soft drinks high in sugar. Non-sweet green tea is a healthy substitute for regular or diet soda.
2. Control your weight. A person’s weight is a big risk factor for diabetes. Experts say that people who are overweight have greater risk of developing the disease because they become insulin resistant. This means the insulin is unable to remove the glucose from the blood into cells where it is stored until needed for energy. Keeping your weight under control is a key factor in preventing diabetes.
3. Get Regular exercise. Many experts believe that people who have regular exercise lower the possibility of developing diabetes because exercise keeps a person fit and prevents obesity. People at risk for diabetes should exercise every day for at least thirty minutes. The goal should be to get the heart rate up to a certain level for fifteen to twenty minutes. This will also help to prevent heart disease.
4. Stop smoking and excessive drinking. Smoking and drinking alcohol are also among the factors that increase the risk of developing diabetes. Smoking is one of the worst things a person can do to damage his/her health. Excessive drinking will raise blood sugar and over time damage certain bodily organs. Stop smoking completely and limit drinking to two standard drinks per day.
Even if you can’t prevent developing diabetes you can delay it’s onset for a long time with these four basic lifestyle changes.