7 Steps on How to Prevent Diabetes

Diabetes is more prevalent than ever and 95% of cases diagnosed are type 2 diabetes.

Although for some the development of diabetes is inevitable, perhaps due to heriditery and other factors, for the vast majority it can be prevented by taking these 7 simple steps…

Diabetes is more prevalent than ever and 95% of cases diagnosed are type 2 diabetes.

Although for some the development of diabetes is inevitable, perhaps due to heriditery and other factors, for the vast majority it can be prevented by taking these 7 simple steps…

Before diabetes type 2 becomes fully developed you go through a stage known as pre-diabetes. This is where you start to show some of the symptoms, which if ignored, can lead to full blown diabetes.

Make these 7 action points part of your daily routine and you could stop this disease happening to you:

1) If you are overweight you risk developing diabetes. Reduce the amount of food on your plate so you gradually eat less and start to lose weight. Drink a glass of plain water or a sugar-free drink before your meal to take the edge of any hunger pains.

2) Reduce the amount of fat you are eating; grill or bake foods instead of frying; use low-fat spreads and reduced fat meals.

3) Check the Glycemic Index of the food you are eating – knowing what each food contains helps maintain your blood-sugars, which in turn can prevent the full onset of diabetes.

4) Drink at least 8 glasses of water every day. If you keep a bottle of water with you and sip frequently you’ll be surprised how much you do drink throughout the day.

5) If you are feeling peckish choose a healthy snack rather than a chocolate bar.

6) Use skimmed rather than full-fat milk in hot drinks.

7) Exercise is good for health. But if you are not use to exercise then start in moderation. 15 minutes gentle walking each day will ease you into a regular exercising pattern.

All of these action points are also the ones that diabetics are advised to take – if you take them now you might possibly prevent irreparable damage to your health.

Diabetes Control Made Easy

50 Ways to Prevent Diabetes

1. Less on Your Plate
2. Keep meat, poultry and fish portions to about 3 ounces (about the size of a deck of cards).
3. Try not to snack while cooking or cleaning the kitchen.
4. Try to eat meals and snacks at regular times every day.
5. Make sure you eat breakfast everyday
6. Use broth and cured meats (smoked turkey and turkey bacon) in small amounts. They are high in sodium. Low sodium broths are available in cans and in powdered form.
7. Share a single dessert.
8. When eating out, have a big vegetable salad, then split an entree with a friend or have the other half wrapped to go.
9. Stir fry, broil, or bake with non-stick spray or low-sodium broth and cook with less oil and butter.
10. Drink a glass of water 10 minutes before your meal to take the edge off your hunger.
11. Make healthy choices at fast food restaurants. Try grilled chicken (remove skin) instead of a cheeseburger. Skip the french fries and choose a salad.
12. Listen to music while you eat instead of watching TV (people tend to eat more while watching TV).
13. Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you’re full.
14. Eat a small meal
15. Teaspoons, salad forks, or child-size utensils may help you take smaller bites and eat less.
16. You do not have to cut out the foods you love to eat. Just cut down on your portion size and eat it less often.
17. Make less food look like more by serving your meal on a salad or breakfast plate.
18. Dance Away.
19. Show your kids the dances you used to do when you were their age.
20. Turn up the music and jam while doing household chores.
21. Deliver a message in person to a co-worker instead of e-mailing.
22. Take the stairs to your office or take the stairs as far as you can, and then take the elevator the rest of the way.
23. Make fewer phone calls. Catch up with friends on a regular basis during a planned walk.
24. March in place while you watch TV.
25. Park as far away as possible from your favorite store at the mall.
26. Select a physical activity video from the store or library.
27. Get off of the bus one stop early and walk the rest of the way home or to work several times a week.
28. Snack On a Veggie
29. Try getting one new fruit or vegetable every time you grocery shop.
30. Low-fat macaroni and cheese can be a main dish. Serve it with your favorite vegetable and a salad.
31. Try eating foods from other countries. Many dishes contain more vegetables, whole grains and beans and less meat
32. Cook with a mix of spices instead of salt.
33. Find a water bottle you really like (from a church or club event, favorite sports team, etc.) and drink water from it wherever and whenever you can.
34. Always keep a healthy snack with you, such as fresh fruit, handful of nuts, whole grain crackers.
35. Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
36. Try different recipes for baking or broiling meat, chicken and fish.
37. Try to choose foods with little or no added sugar.
38. Gradually work your way down from whole milk to 2% milk until you’re drinking and cooking with fat-free (skim) or low-fat milk and milk products
39. Eat foods made from whole-grains—such as whole wheat, brown rice, oats, and whole-grain corn—every day. Use whole-grain bread for toast and sandwiches; substitute brown rice for white rice for home-cooked meals and when dining out.
40. Do not buy groceries on an empty stomach. Make a list before you go to the store.
41. Read food labels. Choose foods low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
42. Fruits are colorful and make a welcome centerpiece for any table. Enjoy the company of family and friends while sharing a bowl of fruit.
43. Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a slice of cake. Peel and eat an orange instead of drinking orange juice.
44. Try keeping a written record of what you eat for a week. It can help you see when you tend to overeat or eat foods high in fat or calories.’
45. You can exhale
46. Do not try to change your entire way of eating and physical activity all at once. Try one new activity or food a week.
47. Find mellow ways to relax – try deep breathing, take an easy paced walk, or enjoy your favorite easy listening music.
48. Give yourself a daily “pampering time”. Honor this time, whether its reading a book, taking a long bath, or meditating.
49. Try not to eat out of boredom or frustration. If you are not hungry try to do something else, such as taking a long walk.
50. Honor your health as your most precious gift.