Keeping your weight down will greatly reduce your chances of developing diabetes. If you have some weight to lose, you need to make some changes to your diet and be more active once you have reached a healthy weight and can exercise safely. Start by eliminating junk food, fast food and processed foods from your diet. Replace these bad nutritional choices with a diverse diet that includes reasonable quantities of the five food groups. Each meal should include some cereal, fruits, vegetables, meat, dairy products and a small quantity of healthy fats.
Adopt a regular schedule instead of eating snacks throughout the day. You will develop diabetes if your primary caloric intake consists in snacks high in sugar, high fructose corn syrup, salt, sodium, fat or preservatives. You should have three healthy meals a day and avoid snacking. If you need a snack, eat a fruit or some nuts instead of a candy bar or another unhealthy food. Meet with a nutritionist if you need help with adopting a healthier diet.
Being inactive will increase your risks of developing diabetes and many other health conditions. You should make an effort to get some exercise on a regular basis, for instance by going for walks every day. Once you have lost some weight and your doctor believes you can exercise safely, adopt a complete fitness program. Start by toning your midsection thanks to abs and crunches. Once you are in better shape, start working on your cardio to strengthen your heart and lose some weight. Join a gym if you need help with getting in shape.
You are at risk for diabetes if you have a high blood pressure or too much cholesterol. If this is your case, you need to stay away from unhealthy foods, alcohol and other factors that contribute to your health condition. You also need to be more active but be very careful about exercising with a high blood pressure. You should get test for diabetes regularly if you have blood pressure problems or cholesterol.
Do some research about your family’s medical history. Diabetes can be transmitted from one generation to another. Do not worry if someone in your family is diabetic; you should be able to avoid developing this condition as long as you stay in shape. Having a diabetic relatives should help you become aware that you might be likely to develop this condition if you become overweight. You should get tested for diabetes regularly if diabetes run into your family, if you are overweight or if you are over the age of 45. You will have better chances of easily managing your diabetes if it is detected early.
Diabetes can be prevented thanks to a healthy lifestyle, but you should still get tested regularly if you have any reasons to believe you might be at risk. Talk to your doctor about getting tested and ask how likely you are to develop diabetes at some point.