When battling type 2 diabetes, it is in your best interest to consider making changes to your lifestyle. Prevention is especially important if you’re currently at an increased risk of type 2 diabetes because of excess weight or obesity, high cholesterol, or a family history of diabetes.
In the event that you’ve been diagnosed with prediabetes, then lifestyle changes can help prevent or delay the onset of diabetes. Today we take you through some of the most common diabetes prevention tips you should know about.
Lose Extra Weight
Losing weight is undeniably one of the best things you can do when you want to reduce the risk of diabetes. When suffering from prediabetes, you should consider losing at least 7% to 10% of your body weight to prevent disease progression. More weight loss will automatically translate into even greater benefits.
Take it upon yourself to set a weight-loss goal based on your current body weight. You should talk to your doctor regarding reasonable short-term goals and expectations, such as losing 1 to 2 pounds a week.
Eat Healthy Plant Foods
Plants offer vitamins, minerals, and carbohydrates in your diet. Carbohydrates include sugars and starches, the energy sources for your body. Dietary fiber, also known as roughage or bulk, is the part of plant foods your body can’t digest or absorb. Keep in mind fiber-rich foods promote weight loss and lower the risk of diabetes.
The best part about including fiber in your diet is that it slows the absorption of sugars and lowers blood sugar levels. It also has the potential to interfere with the absorption of dietary fat and cholesterol.
Be sure to avoid foods that are ‘bad carbohydrates’- high in sugar with little fiber or nutrients: white bread and pastries, pasta from white flour, fruit juices, and processed foods with sugar or high-fructose corn syrup.
So, when should you see a doctor? Well, you should prioritize routine screening with diagnostic tests for type 2 diabetes for all adults age-45 or older and for people younger than 45 who are overweight or obese and have one or more risk factors associated with diabetes.
The Bottom Line
Ensure you share your concerns about diabetes prevention with your medical practitioner. He or she will appreciate your efforts to prevent diabetes and may offer additional suggestions based on your medical history or other factors.
