How to Lower Your Risk of Getting Diabetes
If you are insulin resistant
or are otherwise at risk for type 2 diabetes
there are things you can do to lower your
risk getting the disease
. Several risk factors contribute to the
development of type 2 diabetes. Here are some of the most common causes.
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or having a high Body Mass Index
(ratio of weight to height).
- Poor eating habits such as an unbalanced diet or overeating.
- Poor food choices, such as an overconsumption
of alcohol, sugary snacks, fast food, or fatty fried foods.
- Lack of regular physical exercise.
- A family history of diabetes.
Here are a few tips on how to lower your risk of getting diabetes:
- Work with a dietitian or nutritionist to plan a diet that suits
your individual needs. Then follow it!
The foods you choose
will contribute to how well you manage your blood sugar levels, an
important consideration for diabetics (or those at risk of
You may wish to do a little research first before you meet with
your dietitian. The glycemic index
is one tool that can help you choose manage a healthier way of eating.
Generally you will want to reduce the amount of sweet, salty, refined
or processed foods, fried or fatty foods; cut down on alcohol consumption;
and eat a wholesome diet of fresh fruits, vegetables, whole grain starches,
and lean proteins.
- Go see your doctor or healthcare provider. He or she will take
a patient history and discuss with you any symptoms
of diabetes you may be experiencing, assess your risks, and
order blood tests if he feels it's warranted. Your doctor can then
determine if you have insulin resistance,
pre-diabetic, or already diabetic. It's not uncommon for people to delay or avoid
- after all, no one wants bad news! - but it's best to know where you stand so that
you can take steps to improve your health now, before
additional complications develop.
- Follow your doctor's health care suggestions. This could include
regular blood tests, changes in diet,
a regular exercise routine,
monitoring of blood glucose levels,
and perhaps even medication.
If you have questions, ask them -- you are responsible for your health and they are there to help.
- Lose weight
if you are overweight. Even a weight loss of 10 or 15 pounds can help!
Establish a regular exercise routine. Exercise is a great way to
feel better and get fit (as a bonus, it could make it a little easier
to lose weight too). It also helps to control blood sugar levels.
A combination of cardio exercise (like jogging, biking, swimming)
and resistance training using weights is best. Include
as a natural way to lower blood sugar.
Type 2 diabetics suffer many unpleasant and harmful symptoms, and are also at higher risk of
developing many health complications. Prevention of diabetes is possible, or a delay in developing
the full-blown disease... but you need to take action now. There are things you can do
immediately to manage
your blood sugar without the need for medication. If you show symptoms or think you may
be at risk, visit your doctor and take the first steps towards a healthy lifestyle change to
lower your risk of diabetes.
The information on this website is based on our own research and personal experience,
and is not a substitute for medical advice. Questions about your health and individual
situation should be directed to your doctor.