The best way to prevent diabetes is to exercise regularly and maintain healthy body weight.
A landmark clinical study called the Diabetes Prevention Program asked participants at risk of diabetes to lose a small amount of weight – about 7% of their current weight.
Participants in the lifestyle intervention group (those receiving intensive individual counseling and support with diet, exercise, and behavior changes) reduced their risk of developing diabetes by 58 percent when compared to the control group.
So How Can You Prevent Diabetes?
To decrease your risk for diabetes and complications from diabetes:
- Maintain a healthy weight. Keeping your weight down can significantly help reduce your risk of diabetes. Following the recommendations on being active and making health food choices below can go a long way to helping maintain a healthy weight.
- Be active. Regular physical activity is important for everyone, but especially important for people at risk of getting diabetes. Experts recommend 30 minutes of moderate to vigorous exercise at least 5 days a week. Strength training like lifting weights can also make your body more sensitive to insulin and lower your blood glucose levels. Consider taking a PRO-Fit Lifestyle class, which will help you get started with a solid routine.
- Make healthy food choices. Cutting down on high fat foods and following these guidelines can help you maintain a healthy weight and give your body the nutrients it needs:
- Eat more fruits and vegetables
- Eat more whole grains
- Eat more lean meats, including fish
- Eat more baked or broiled foods
- Eat fewer fried foods
- Eat less whole dairy products