Can you prevent diabetes?

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Can you prevent diabetes?

Diabetes prevention is in your hands. By making five simple lifestyle changes related to physical activity and healthy food choices, you can significantly reduce your risk of developing type 2 diabetes.

1. Lose extra weight

One of the most effective ways to prevent diabetes is by losing excess weight. Even losing a small amount of weight can make a big difference in reducing your risk. Start by setting a weight loss goal and making a plan to achieve it.

2. Be more physically active

Regular physical activity can help prevent diabetes by improving insulin sensitivity and helping to maintain a healthy weight. Aim for at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, every week.

3. Eat healthy plant foods

A diet rich in fruits, vegetables, whole grains, and legumes can help prevent diabetes. These foods are high in fiber and nutrients, and low in calories and unhealthy fats. Include a variety of colorful fruits and vegetables in your meals and snacks.

4. Eat healthy fats

Not all fats are bad for you. Healthy fats, such as those found in nuts, seeds, avocados, and olive oil, can actually help prevent diabetes. These fats can improve insulin sensitivity and reduce inflammation in the body.

5. Skip fad diets and make healthier choices

Avoid fad diets that promise quick weight loss. Instead, focus on making long-term lifestyle changes that you can sustain. Choose healthier options when eating out or preparing meals at home.

Remember, it's never too late to start making positive changes to prevent diabetes. Even if you already have prediabetes, implementing these lifestyle changes can help delay or prevent the onset of type 2 diabetes.

Additional Steps to Prevent Diabetes

In addition to the five tips mentioned above, there are other steps you can take to prevent diabetes:

Set a weight loss goal and make a plan to achieve it.
Create a nutrition plan for healthier eating, including mastering portion sizes and choosing the best foods.
Set an activity goal for healthier movement and try to incorporate more physical activity into your daily routine.
Track your progress and celebrate your successes along the way.
Get support from friends, family, or a healthcare professional to help you stay motivated and on track.

By following these steps and making positive changes to your lifestyle, you can significantly reduce your risk of developing type 2 diabetes.