Before people develop type 2 diabetes, they usually have prediabetes, a condition in which blood sugar levels are higher than normal but not yet high enough to be diagnosed as diabetes. People with prediabetes are more likely to develop diabetes and are also more likely to have a heart attack or stroke.
Research has shown that if you act to control blood sugar when you have prediabetes, you can delay or prevent type 2 diabetes. The Diabetes Prevention Program study showed that exercising for 150 minutes per week and losing an average of 7% of your initial weight reduced your risk of developing diabetes by 58%.
How To Prevent From Diabetes
Regular Physical Activity:
Walking is one of the best ways to
increase your activity. Start slowly and increase your walking time. If walking
does not work for you, try chair / yoga exercises, water aerobics, ergonomic
exercise machines, etc. Try to accumulate up to 30 minutes 5 days a week or 20
minutes daily to reach your goal of 150 minutes per week.
If you are overweight, any weight loss that remains, even 5 or 10 pounds, will decrease your chances of developing type 2 diabetes. The time of the meal is important to feed our metabolism. Trying to eat food every 3-5 hours provides our bodies with the energy they need during each day. Eating constantly helps control our hunger.
Decrease calories and fats in your diet. Include fruits or vegetables with meals or as a snack. Filling half of your plate with fruits and vegetables will help you achieve this goal. Reduce calories by eating smaller portions. When eating out, choose smaller portions, participate in your meal at home, divide a main course to lower calories in general.
Reduce The Calories
In Your Drinks:
Try water or a calorie-free drink
instead of regular sodas or juices to lower sugar in your diet. Reduce fat by
making low-fat versions of your favorite recipes. Use less fat when cooking
using small amounts of butter and oil. Bake, broil or broil your food. While
the development of diabetes may seem inevitable, much prevention is under our
control: mealtimes, food and beverage options and exercise