Even if you have a genetic predisposition to diabetes, it doesn’t mean that it has to affect your life. If you want to do your part in the prevention of diabetes, learn how to adapt good habits and develop a healthy and clean lifestyle.

  1. Regular Exercise: One of the best ways to ward off the onset of diabetes is to get in regular exercise. This is not only good for your overall health, but if you are predisposed or prone to developing diabetes, exercise can really help in the prevention. You should aim for at least 30 minutes of exercise at a minimum of three times a week.
  2. Eliminate Sugary Foods: If you eat a lot of nutritionally void and sugary foods, this not only ensures that you are going to gain weight but it may also put you at greater risk of developing diabetes. At the very minimum, make the occasional sugary food a treat and not a regular fixture in your diet.
  3. Maintain a Healthy Weight: Obesity can be one of the single best predictors of the onset of diabetes, so be sure to keep your weight at an ideal range. If you maintain a healthy weight, you are doing your part to prevent diabetes from developing.
  4. Switch to Whole Grains: As a culture, we tend to eat far too many refined sugars and flours. These are found in white bread, pasta, and rice—so make the switch to whole grains. This is an easy modification and can ensure that you do your part to prevent diabetes.
  5. Get Regular Checkups: Whether you are predisposed to diabetes or just want to ensure that you never have to suffer with it, one of the best forms of prevention is regular checkups with your doctor. This will ensure that you keep everything at the proper levels, and can work well as a prevention method.
  6. Eat Smaller Meals More Frequently: Not only is this an appropriate method for weight loss, but it can work well in ensuring that your blood sugar levels stay where they should. This keeps you energized and does wonders in the prevention of diabetes.
  7. Eat the Right Foods: Many people eat far too many carbs or not enough protein, and it should really be all about balance. Eat a good balance of whole grains, fresh fruits and vegetables, lean protein, and low fat dairy for the best results.
  8. Know Your History: It is true that having a family history of diabetes can put you at greater risk, so know yours. If you are genetically predisposed to diabetes, it doesn’t mean that you’ll develop it but it can most certainly be a smart idea to be aware so you can work towards prevention.
  9. Eliminate Stress: It’s not to say that stress will cause you to develop diabetes, but stress prevention ensures that you live a healthier life. Stress can lead to mindless eating and less exercise, so try to eliminate or at least cope with stress better.
  10. Read Food Labels: If you’re eating well, you shouldn’t be eating much processed foods. However it can really help to read labels and see what you are truly getting with your food choices. In the spirit of diabetes prevention, work towards a goal of reading labels and ensuring that what you see is really what you get.

Preventing diabetes can really be about maintaining a healthy lifestyle. If you learn to eat well and exercise regularly, you will find that you feel better and that you can prevent diseases such as diabetes from developing.

M. Ward writes about how to get a BSN online.