Changing your lifestyle could be a big step toward diabetes prevention — and it’s never too late to start.
Consider these tips.
When it comes to type 2 diabetes — the most common type of diabetes — prevention is a big deal. It’s especially important to make diabetes prevention a priority if you’re at increased risk of diabetes, for example, if you’re overweight or have a family history of the disease.
Get more physical activity: Research shows that both aerobic exercise and resistance training can help control diabetes, but the greater benefit comes from a fitness program that includes both.
Get plenty of fiber: Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.
Go for whole grains: Try to make at least half your grains whole grains. Many foods made from whole grains come ready to eat, including various breads, pasta products and many cereals. Look for the word “whole” on the package and among the first few items in the ingredient list.
Lose extra weight: If you’re overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health, and you may be surprised by how much.
Skip fad diets and just make healthier choices: Low-carb diets, the glycemic index diet or other fad diets may help you lose weight at first, but their effectiveness at preventing diabetes isn’t known nor are their long-term effects. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients. Instead, think variety and portion control as part of an overall healthy-eating plan.
When to see your doctor
If you’re older than age 45 and your weight is normal, ask your doctor if diabetes testing is appropriate for you. The American Diabetes Association recommends blood glucose screening if:
- You’re age 45 or older and overweight
- You’re younger than age 45 and overweight with one or more additional risk factors for type 2 diabetes — such as a sedentary lifestyle or a family history of diabetes.
- Share your concerns about diabetes prevention with your doctor. He or she will applaud your efforts to keep diabetes at bay, and perhaps offer additional suggestions based on your medical history or other factors.
By Mayo Clinic Staff Excerpted from:www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/