Diabetic Prevention

Diabetes prevention is as basic as eating more healthfully, becoming more physically active and losing a few extra pounds Better off Healthy — and 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. Better off Healthy Consider the latest diabetes prevention tips from the American Diabetes Association. Better off Healthy

You can help reduce your risk of type 2 diabetes by understanding your risk and making changes to your lifestyle. Better off Healthy Common risk factors include increased weight, blood pressure, cholesterol and triglyceride (blood fat) levels. Changing the habits  Better off Healthy

Here are some tips to help you reduce your risk of type 2 diabetes.

1.     Check your risk of diabetes. Take the risk assessment test or call 13 RISK (13 7475). Better off Healthy

2.     Manage your weight. Excess body fat, particularly if stored around the abdomen, can increase the body’s resistance to the hormone insulin. This can lead to type 2 diabetes. Better off Healthy

3.     Exercise regularly. Moderate physical activity on most days of the week helps manage weight, reduce blood glucose levels and may also improve blood pressure and cholesterol. Better off Healthy

4.     Eat a balanced, healthy diet. Reduce the amount of fat in your diet, especially saturated and trans fats. Eat more fruit, vegetables and high-fibre foods. Cut back on salt. Better off Healthy

5.     Limit takeaway and processed foods. ‘Convenience meals’ are usually high in salt, fat and kilojoules. It’s best to cook for yourself using fresh ingredients whenever possible. Better off Healthy

6.     Limit your alcohol intake. Too much alcohol can lead to weight gain and may increase your blood pressure and triglyceride levels. Men should have no more than two standard drinks a day and women should have no more than one.

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7.     Quit smoking. Smokers are twice as likely to develop diabetes as non-smokers.

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8.     Control your blood pressure. Most people can do this with regular exercise, a balanced diet and by keeping a healthy weight. In some cases, you might need medication prescribed by your doctor. Better off Healthy

9.     Reduce your risk of cardiovascular disease. Diabetes and cardiovascular disease have many risk factors in common, including obesity and physical inactivity. Better off Healthy