5 Steps to Prevent Type 2 Diabetes

The New England Journal of Medicine released a study that found people who lost weight by exercise and healthy diets had a lower risk of developing type 2 diabetes than those who were taking the drug metformin.

There are 5 ways you can reduce your risk of developing type 2 diabetes.

1. Eat healthy — The National Institutes of Health advises not to go on fad diets. You should set small, easy to achieve goals. Start by eating smaller portions. Reduce your fat consumption. Start eating more whole grains, fruits and vegetables which make you feel full longer. Avoid drinks high in sugar such as carbonated drinks and fruit juice.

2. Be active — According to the Mayo Clinic, physical activity can help maintain normal blood sugar levels. Start small by walking 15 minutes a day. When that feels comfortable, extend your walks and take a brisker pace. 3. Lose weight — The National Institutes of Health says losing 5 to 7 percent of body weight, about 7 to 10 pounds for a 150-pound person, reduces the risk of diabetes.

4. Monitor blood pressure — The American Diabetes Association says you should check periodically have your blood pressure checked.

5. Donít smoke — When you smoke, your chance for high blood pressure, heart attack and stroke increases. So does your chance for developing diabetes. Develop a plan for quitting and do it.

 

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