5 Tips to prevent and control Diabetes

Let talk about health today, especially on the topic of Diabetes Prevention. Diabetes has been an silent killer for many countries for many years. Many countries have came up with measures to prevent the growth of diabetes and to keep this chronic disease under control.

Let us talk a look from this article about 5 Tips for Diabetes Prevention.

When it comes to type 2 diabetes — the most common type of diabetes — prevention is a big deal. It's especially important to make diabetes prevention a priority if you're at increased risk of diabetes, such as if you're overweight or you have a family history of the disease.

Diabetes prevention is as basic as eating more healthfully, becoming more physically active and losing a few extra pounds. It's never too late to start. Making a few simple changes in your lifestyle now may help you avoid the serious health complications of diabetes down the road, such as nerve, kidney and heart damage. Consider the latest diabetes prevention tips from the American Diabetes Association.

1. Get more physical activity

There are many benefits to regular physical activity. Exercise can help you:

Lose weight
Lower your blood sugar
Boost your sensitivity to insulin — which helps keep your blood sugar within a normal range
Research shows that aerobic exercise and resistance training can help control diabetes. The greatest benefit comes from a fitness program that includes both.

2. Get plenty of fiber

It's rough, it's tough — and it may help you:

Reduce your risk of diabetes by improving your blood sugar control
Lower your risk of heart disease
Promote weight loss by helping you feel full
Foods high in fiber include fruits, vegetables, beans, whole grains and nuts.

3. Go for whole grains

It's not clear why, but whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. Many foods made from whole grains come ready to eat, including various breads, pasta products and cereals. Look for the word “whole” on the package and among the first few items in the ingredient list.

4. Lose extra weight

If you're overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health, and you may be surprised by how much. Participants in one large study who lost a modest amount of weight — around 7 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by almost 60 percent.

5. Skip fad diets and just make healthier choices

Low-carb diets, the glycemic index diet or other fad diets may help you lose weight at first. But their effectiveness at preventing diabetes isn't known, nor are their long-term effects. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients. Instead, make variety and portion control part of your healthy-eating plan.

When to see your doctor

If you're older than age 45 and your weight is normal, ask your doctor if diabetes testing is appropriate for you. The American Diabetes Association recommends blood glucose screening if:

You're age 45 or older and overweight
You're younger than age 45 and overweight, with one or more additional risk factors for type 2 diabetes — such as a sedentary lifestyle or a family history of diabetes

Remember, Wealth without Health equal to nothing as you will be busy spending away your wealth on your health. Why not take the effort to start taking care of your health. Even if it is a small little step to physical activity, it beats better than not doing anything at all.

Original Source: Diabetes Prevention 

Health is wealth. This statement have always stand the test of time. Without health, wealth is nothing. So for everyone out there, take care of your health, remember to exercise regularly. When you have the wealth, you can enjoy the health.