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Popular Diabetes Prevention Tips

By: ashu

Medical research has proven that diabetes prevention is possible. Studies indicate that people at high risk for type2 diabetes can delay the onset of the disease, if not completely prevent it, by losing five to seven percent of their body weight. It is best to prevent diabetes from developing in the first place rather than find a treatment or cure for it. Diabetes prevention in men is possible with some changes to diet and lifestyle. With some extra care and attention, you may prevent diabetes

Get plenty of fiber

It's rough, it's tough — and it can reduce the risk of diabetes by improving your blood sugar control. And that's not all. Fiber also reduces the risk of heart disease. It can even promote weight loss by helping you feel full longer. Aim for 25 to 50 grams of fiber a day. Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.

Exercise is very important to maintaining a healthy life and managing diabetes. Combining diet, exercise, and medicine (when prescribed by your doctor) will help control your weight and blood sugar level.

Try not to snack while cooking or cleaning the kitchen.

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. In one study, overweight adults who lost a modest amount of weight — 5 percent to 10 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by 58 percent over three years.

To keep your weight in a healthy range, focus on permanent changes to your eating and exercise habits. Involve other family members as well. Motivate yourself by remembering the benefits of losing weight, such as a healthier heart, more energy and improved self-esteem.

Pick healthy oils –Olive and fish oils are full of good fats that slash the risk of heart attack and help keep blood sugar steady. Make sure to add some fish to your diet and toss out the butter. Nuts, avocadoes and vegetable oil are also good for your health.

Don’t skip meals - Too busy to eat? When you go without breakfast, lunch or dinner, your blood sugar levels drop, pushing you toward convenient, high-sugar foods to quell your cravings. Always carry a healthy snack like an instant multigrain cereal pack, nuts or fruit.

Drink a glass of water or other "no-calorie" beverage 10 minutes before your meal to take the edge off your appetite.

Those already affected by diabetes can control the effects and minimize health risks by monitoring blood glucose levels at home, maintenance of an ideal weight range and sticking to a healthy diabetic diet. Timely meals, snacks and medication, if necessary, are the other factors that go a long way in diabetes prevention.

Being overweight (especially if the weight is concentrated around the mid-section) is a significant risk factor for developing type 2 diabetes. With proper nutrition and regular physical activity, you can reduce your risk of getting Type 2. Healthy eating and regular physical activity also helps those with diabetes to help manage the disease.

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