Exercise is extremely important for preventing
diabetes. You need at least Ĺ hour of exercise per day. That means vigorous
walking to get your heart rate up or any other type of exercise that
helps you to work up a sweat. One hour a day is even better. New
clinical trials showed that when participants walked vigorously for 30 minutes a day 5 days per
week and also lost weight in the amount of 5-7% of their total body
weight, they cut their risk of
developing diabetes by 50%.
Not only will lots of exercise help in preventing diabetes, it also enhances your immune system by getting your
lymph system moving, it builds muscle and bones, improves heart and
lung efficiency, reduces stress, burns fat, raises your metabolism
and generally keeps your body young.
Studies have revealed that
exercise also lowers blood sugar and keeps it down for several hours
after the exercise which also contributes to preventing diabetes.
Weight loss is also extremely
important in preventing diabetes. About 80% of
diabetics are overweight and excess weight has been shown to
contribute to the development of diabetes. In fact just losing weight
and exercising can often completely control all symptoms of diabetes.
Do not eat trans fats (hydrogenated vegetable oils) of
any kind. They have been shown to contribute to heart disease and may
also contribute to diabetes type 2. Reduce saturated fat
intake, newest research has shown that development of diabetes is
associated with saturated fat (from animal products like meat and
Another important action in preventing diabetes is to avoid eating foods made with sugar, bleached (white) flour and
other refined carbohydrates such as white rice and dry cereals in
order to help in preventing diabetes.
Processed and fried foods are particularly unhealthy and the fats and
carbohydrates found in them undermine your health. Stay away
from high glycemic index foods.
Eat lots of fiber, which is found in raw fruits and vegetables,
beans, whole grains and oatmeal or oat bran. Fiber will go a long way in
preventing diabetes because it helps to buffer high amounts
of sugar or carbohydrates in your diet, keeping your blood sugar even
rather than having it gyrate wildly up and down.
Donít smoke. Smoking is not only associated with the development
of diabetes but it also contributes to heart disease and causes lung
Donít drink alcohol. Preventing diabetes means cutting
way back on alcoholic beverages which contain quickly absorbed
carbohydrates. This can contribute to the development of type II
diabetes by quickly raising blood sugar to unhealthy levels.
Get a friend, relative or group of people to help you in
preventing diabetes. They can support you in sticking with your
healthy new lifestyle.