Diabetes Info

Prevent Type 2 Diabetes

December 22nd, 2007 | by admin |

Nearly one third of diabetics in the US are totally unaware of their condition. The American Diabetes Association test will help you find out whether you have or are at risk of developing Type 2 Diabetes. 

You are more likely to develop Type 2 Diabetes if: 

• You are an African, Latino, Native American, Asian American, or Pacific Islander.
• You are overweight, and close to middle age.
• You have a diabetic parent, brother, or sister.
• You have had gestational diabetes, or have given birth to at least one baby weighing more than nine pounds.
• You suffer from high blood pressure.
• You have poor eating habits and lead a sedentary lifestyle.

Your age, genetic make-up, and ethnicity is beyond your control. However, you can do your best to change your lifestyle and prevent or delay the onset of Type 2 Diabetes. 

Drink lots of water; it is the laziest and easiest way to lose weight. You will lose more fat if you drink chilled water; however, make sure that the water is not too cold.

 It is better to eat five or six small meals a day instead of one or two big ones. In addition to this, eliminate processed carbohydrates from your diet. Make healthy food choices; for example, eat more fruit, vegetable, and high fiber food. 

At least half an hour’s physical activity is a must for those with a risk of diabetes. Take a daily walk; it is a great exercise, which can raise your rate of metabolism and regularize your blood sugar. Try to burn calories in as many ways a possible. For example, you can walk instead of taking the car, or you can use a push mower instead of a riding mower. 

According to studies, people at a high risk for Type 2 Diabetes can prevent or delay the disease by losing five to seven percent of their body weight. Thirty minutes of physical exercise coupled with a healthy diet is enough to achieve this.