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How To Prevent Diabetes
Diabetes is a disease that stays with you for life. It becomes your lifestyle. Take some steps to improve your lifestyle that will help you prevent diabetes and live a healthy life.Maintain A Healthy Weight
If you are a diabetic and are overweight you should lose weight. Choose low cal food to stay more active. Set a realistic weight loss goal that you can reach and try to lose at least 8-10 percent of your current weight in six months. A good goal is to lose 1 to 2 pounds every week.
Follow these steps:
- Weigh Yourself
- Make a Target , how much you want to lose
- Start Exercising
- Keep a Track
1. Eat Healthy
Did you know that you can delay type 2 diabetes by losing weight?.
- Eat smaller portions than usual.
- Prefer eating organic food.
- Choose foods with less calories and added sugars.
- Avoid drinks with sugar, soda or fruit juices and drink water.
- Have bowl of fruit rather than eating cookies.
2. Get Moving
The best way to control diabetes is by moving and burning more calories. This again helps lose weight which is the number one remedy for diabetes management. . Even if you don’t want to lose weight it will help you stay active and prevent diabetes. There are some tips you need to follow.
- Start slowly
- Add more movement to your day
- Try to sit less, and move more
- Walk for 30-40 minutes is must for you
3. Quit Smoking:
Smokers are 30–40% more likely to develop type 2 diabetes than nonsmokers and have insulin administration issues..so, no matter what type of diabetes you have, smoking makes your diabetes harder to control. Don’t smoke. Smoking increases your chance of having type 2 diabetes.
4. Smart Food Shopping:
Balanced meals and eating healthy are two important things to manage your diabetes. These are possible only if you grocery shop smartly. This not only helps you buy foods that control your blood sugar levels on a monthly basis but also lower your cholesterol and blood pressure through consumption of daily use items that helps keep your diabetes complications at bay.
Add these must-haves to your shopping list.
Frozen Vegetables
Berries
Citrus Fruit rather than bottled juices
Nuts
Olive oil or canola oil instead of butter, margarine, or shortening when cooking.
Lean Meat
Canned tuna and chicken are great protein
Non-Starchy Vegetables like broccoli, spinach, mushrooms, and peppers . overeat.
Salt-Free Seasonings.
- Whole Grains.
5. Keep A Track Of Your Progress:
Talk to your doctor about how often should you check your blood sugar. If you are only taking oral medications, such as Metformin, you may only need to check it once a day or even less.
If you need insulin, you should check your blood sugar before you eat, when you wake up or before bed (many long-acting insulins can cause you to wake up with low blood sugar), and before you give yourself any fast-acting insulin, such as Novolog.
Check your sugar level when you are ill when trying out new exercise routines, new medications, or any time that you feel as though your blood sugar is too high or too low.
So gear up, get going and start today. Take small steps to prevent your diabetes and live your life to its fullest.