How to Help Avoid Diabetes

Many cases of Type 2 diabetes in the U.S. are preventable. Genetics does play a part in your risk for developing some types of diabetes, but simple lifestyle and dietary changes can help prevent or delay diabetes in many individuals at risk.

Difficulty:

 

Moderate

Instructions

1. • 1
     Get a check up. A simple glucose test will help determine whether you're at risk for diabetes, or on the verge of becoming diabetic. The earlier you diagnose a potential problem, the faster steps can be made to help prevent or delay the onset of diabetes. Always get a check-up with your doctor before embarking on a new health routine and work with him to tailor a plan to your specific health needs.
   • 2
     Make dietary changes. Healthier eating offers many benefits, including diabetes prevention and a reduction in cancer and cardiovascular problems. According to the American Diabetes Association, a diet rich in fresh fruits, whole grains and vegetables is one of the best choices you can make for your health. Additionally, substituting saturated fats with more of the "good" fats found in avocadoes, olive oil and canola oil might help lower cholesterol, which can be affected by glucose levels.
   • 3
     Get moving. Exercise can improve your health across the board and helps prevent a wide range of health problems including diabetes. The American Diabetes Association recommends at least 30 minutes a day, five days a week of aerobic activity. Fast walking, swimming, cycling or any activity that gets your heart rate up, offers positive results. If you are unable to sustain activity for 30 minutes continuously, you can break the exercise up into 10-minute intervals throughout the day until you build up stamina.
   • 4
     Shed the weight. Being overweight raises the risk of developing Type 2 diabetes as well as other health problems. If you've incorporated exercise and healthier eating habits into your daily routine, you'll most likely shed the pounds naturally. Depending on your optimal weight, even a 10 or 20-pound weight loss can substantially lower your diabetic risks. Speak with your doctor about a plan for losing weight and more importantly, a plan to keep the weight off.

Read more: How to Help Avoid Diabetes | eHow.com http://www.ehow.com/how_6134963_avoid-diabetes.html#ixzz1LohFasVP