How to Lessen the Chances of Developing Diabetes

Diabetes is a deadly disease that should be avoided at all cost. Having a family history of diabetes makes you more susceptible, but there are still things you can do to keep from getting this dreaded disease.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Exercise Plan
• Eating Plan
• Determination
• Physician

1. Lose weight if needed. This is the number one way to help lessen the chances of developing diabetes. Over a period of time, being overweight will cause insulin resistance problems for most people. Insulin resistance causes the body to have problems properly using insulin. Once you develop insulin resistance it will be that much harder to keep from getting full blown diabetes. Getting to and maintaining a healthy weight is imperative in the fight against diabetes.
2. Exercise to lose weight. If you are overweight, exercise is the best way to combat the problem. Pick some exercises that you really enjoy and make an exercise plan. Make the plan realistic and something that you know you can stick with. Starting out with 10 minute exercise segments is fine if you can’t do more. The main thing is to get your body moving.
3. Eat a healthy diet. You do not have to give up all your favorite foods. But, if those foods are starchy or sweet in nature, then you will want to slow way down on them. Starchy and sugar filled foods are higher in carbohydrates and raise blood sugar. Eating a well balanced diet rich in fiber and other nutrients is the best bet. You can still have a sweet treat occasionally; just don’t make them staples of your diet plan. Some examples of starchy foods to eat only sparingly are potatoes, pasta, and breads.
4. Go to the doctor for yearly check ups. Keeping checkups up to date make the chances of catching a problem early more likely. The earlier the signs of diabetes are caught the easier it is to treat. If you develop any diabetic symptoms you should go to the doctor even earlier than the regular check up time. Some common symptoms of diabetes are:
   
   Frequent urination
   Blurry vision
   Extreme fatigue
   Itching
   Craving carbohydrates
   Excessive thirst or hunger
   Unusual weight loss
   
   If you have any of the above symptoms see your physician immediately to have test run to determine if you have diabetes or not.

Tips & Warnings

• Make exercise fun so you’ll stick with it
• An exercise partner will make it more fun
• Don’t ignore diabetic symptoms!