Based on the search results, here are some key ways to help prevent diabetes:

  1. 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.
  1. 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.
  1. 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.
  1. Quit smoking if you currently smoke
  2. Limit alcohol consumption
  3. Manage stress through relaxation techniques, meditation, etc.
  4. Get enough quality sleep (7-8 hours per night)
  5. Monitor blood sugar levels regularly if you’re at high risk
  6. Consider taking metformin if recommended by your doctor, especially if you have prediabetes
  7. 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

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