12 Ways to Prevent Diabetes

If you think you’re destined to become diabetic based on family history, think again. According to the U.S. Department of Health and Human Services’ National Diabetes Education Program (NDEP), diabetes is preventable—regardless of family history. While family history may increase the risk of developing diabetes, being overweight or obese (with no family history of the disease), increases the risk just as much. The good news is, the NDEP says, “you don’t have to knock yourself out to prevent diabetes” and “diabetes prevention is proven, possible, and powerful.” Even for high-risk individuals, prevention may come down to dropping just a few pounds and adding exercise to your daily routine.

If you are overweight, the NDEP recommends losing 5 to 7 percent of your body weight to help prevent diabetes. For a 200-pound person, that’s 10 to 14 pounds. Getting at least 30 minutes of exercise five days a week, eating a variety of low-fat foods, and cutting down on the number of calories you eat each day can help you shed those excess pounds. In addition to losing weight, adding exercise, and adopting a low-fat, low-calorie lifestyle, you can prevent diabetes by:

4. Drinking More Water
Water helps regulate blood sugar, which helps protect against hyperglycemia (high blood sugar).

5. Focusing on Fiber
Healthy fiber from fruits, veggies, legumes, and whole-grain foods help control blood glucose. These foods are also low in fat and rich in vitamins and minerals.

6. Getting Ample Amounts of Rest
Rest helps reduce stress, which effects blood sugar levels. Rest also regenerates and helps the body fight disease and infection.

7. Limiting Alcohol Consumption
According to Dr. Maria Collazo-Clavell of the Mayo Clinic, too much alcohol can cause chronic inflammation of the pancreas (pancreatitis), which can impair its ability to secrete insulin and ultimately lead to diabetes.

8. Decreasing Sugar Intake
Eating excess amounts of sugar can lead to weight gain, and according to research, foods such as sugary drinks are linked to type 2 diabetes.

9. Monitoring Blood Sugar
This may be an extreme measure for low risk individuals, but it might be worth it for high-risk individuals. Your doctor can recommend several alternatives (to needles) for testing your levels. Infrared light monitors and skin testing are just a few painless options.

10. Quitting Smoking
Dr. Collazo-Clavell states that tobacco use can increase blood sugar levels and lead to insulin resistance. The more you smoke, the greater your risk of diabetes. Heavy smokers (those who smoke more than 20 cigarettes a day) almost double their risk of developing diabetes, when compared with nonsmokers.

11. Reducing Stress
Stress can send blood sugar levels on a roller coaster. When blood sugar levels are out of control, the risk of developing diabetes, kidney disease, and cardiovascular disease rises.

12. Sticking to a Set Eating Schedule

Eating three evenly spaced meals a day, with healthy snacks in between, prevents dangerous blood sugar spikes. Try to limit your intake of white rice, white bread, sodas and sweet drinks, red meat, pork, cold cuts, fast food, and packaged foods. These foods can cause a dramatic spike in blood sugar.

Try incorporating these easy tips into your daily life to help prevent diabetes.