Diabetes Prevention Tips

According to the latest National Diabetes Statistics Report and the American Diabetes Association, approximately 29.1 million Americans — 9.3 percent of the population — suffer from diabetes. And, unfortunately, approximately 8.1 million of these individuals have yet to be diagnosed. The report estimates that an additional 1.4 million Americans will be diagnosed with diabetes each year.

Diabetes can lead to many serious health problems and medical conditions including high blood pressure, kidney disease and stroke. Luckily, you can help prevent diabetes by changing your daily health habits. Here are a few tips:

Regular Exercise

According to the National Institute of Diabetes and Digestive and Kidney Diseases, exercise can help prevent diabetes. This organization suggests 30 to 60 minutes of exercise a day. Depending on your physical condition, you may want to start slowly by walking at a fast pace. The goal is to get your heart rate up. The long term benefits include building muscles, improving the health of your heart and reduce overall stress.

Healthy Body Weight

According to the Obesity Society, nearly 90 percent of people with type 2 diabetes are overweight. This organization states that regular exercise to maintain a healthy body weight can greatly reduce your risk of diabetes.

Healthy Diet

The Center for Disease Control and Prevention says a healthy diet is important to avoiding diabetes. The organization suggests eating whole-grain foods along with a variety of fruits and vegetables every day. The CDC says people should avoid foods with high amounts of fat, sugar and salt. Drinking alcohol can also cause problems related to diabetes. Healthline states that alcohol can increase a person’s blood glucose levels.