Based on the search results, here are some key ways to help prevent diabetes:
- Lose weight and maintain a healthy weight
- Even small amounts of weight loss (5-7% of body weight) can significantly reduce diabetes risk.
- Set realistic weight loss goals and aim to keep the weight off long-term.
- Exercise regularly
- Aim for at least 150 minutes of moderate aerobic activity per week.
- Include activities like brisk walking, swimming, cycling, etc.
- Start slowly and gradually increase activity if you’ve been inactive.
- Eat a healthy diet
- Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Reduce intake of refined carbs, added sugars, and processed foods.
- Control portion sizes to reduce overall calorie intake.
- Quit smoking if you currently smoke
- Limit alcohol consumption
- Manage stress through relaxation techniques, meditation, etc.
- Get enough quality sleep (7-8 hours per night)
- Monitor blood sugar levels regularly if you’re at high risk
- Consider taking metformin if recommended by your doctor, especially if you have prediabetes
- If you had gestational diabetes, get tested regularly and take preventive steps
The key is making sustainable lifestyle changes focused on healthy eating, regular physical activity, and maintaining a healthy weight. Even small improvements can significantly reduce diabetes risk. Consult your doctor about your personal risk factors and the most appropriate prevention strategy for you.
Citations:
[1] https://www.gundersenhealth.org/health-wellness/staying-healthy/6-natural-ways-to-prevent-diabetes-before-it-starts
[2] https://medlineplus.gov/howtopreventdiabetes.html
[3] https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-type-2-diabetes
[4] https://health.gov/myhealthfinder/health-conditions/diabetes/take-steps-prevent-type-2-diabetes
[5] https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639
[6] https://medlineplus.gov/howtopreventhighbloodpressure.html
[7] https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974
[8] https://www.cdc.gov/diabetes/prevention-type-2/index.html