If you are older than 45 years of age or younger, but with a high risk of diabetes (eg because one or both parents suffer from diabetes or your weight is higher than normal) … Caution! Diabetes is always stalking you.  Type 2 diabetes is a condition known as insulin resistance associated. While there are elements of a reduced insulin secretion from beta cells in the pancreas, is the great weakness of the body’s inability to properly respond to insulin. The pancreas is difficult to produce more insulin to work, but the body tissues (eg muscle and fat cells) unresponsive and insensitive to insulin. At this point there is diabetes, when blood glucose levels higher than normal. Persistently high blood sugar levels will eventually lead to many serious health problems.

Luckily, you can prevent type 2 diabetes through lifestyle changes. Making a few simple lifestyle changes now can help prevent and control diabetes.Consider the following 10 tips for the prevention of diabetes:

1. Do more physical activity
There are many benefits of regular exercise. Exercise can help your body’s sensitivity to insulin, causing blood sugar levels within normal limits. According to a study in men who were followed for 10 years, burned for every 500 calories per week through exercise carried out, there are 6% reduction in relative risk for developing diabetes. The study also noted a greater benefit for people who are overweight.

With increasing use of the body use insulin more efficiently exercise and 70 hours after exercise. Would exercise 3-4 times per week are favorable for most people. Research shows that both aerobic exercise and strength training can help control diabetes, but the biggest benefit comes from the fitness program that includes both. It should be noted that many of the benefits independent of weight loss. However, in combination with weight loss, the profit increased significantly.

2. Provide adequate fiber in the diet
Fiber diet not only reduces the risk of diabetes by improving blood sugar control, but also the risk of heart disease and maintain your ideal weight by getting full. Foods rich in fiber are fruits, vegetables, grains, nuts and tubers. Control of a high-fiber diet to diabetes or rice bran, rice bran.

3. Eat nuts and seeds
Although it is not clear why whole grains may reduce the risk of diabetes and maintaining blood sugar levels. In a study involving over 83,000 women, appears to be the consumption of nuts (and peanut butter) may be a protective effect against the development of diabetes. Women who are more than five one-ounce servings of nuts a week reduced the risk of diabetes than women who did not eat nuts.

4. Lose Weight
About 80% of patients with obesity and diabetes are overweight. If you are overweight, diabetes prevention may depend on the weight loss. Each kilogram of your weight loss can improve your health. In one study, overweight adults reduce their risk of diabetes by 16 percent per kilogram of body weight lost. And for those who have lost some weight at least 5 to 10 percent of initial body weight and regular exercise reduces the risk of diabetes by almost 60 percent in three years.

5. Drink plenty of low-fat dairy products

Data on low-fat dairy products appear depending on whether you are fat or not. Is used in patients with obesity, a growing number of skim milk, the lower the risk of metabolic syndrome. In particular, those who had consumed more than 35 servings of milk products per week, a much lower risk than those who consumed less than 10 servings per week. Interestingly, this relationship is not as strong in people who are lean.

6. Reduce animal fats
In a study of more than 42,000 people, is a diet high in red meat, sausage, high fat dairy products and confectionery, associated with an increased risk for diabetes are nearly twice those who eat a healthy diet. This was independent of weight and other factors.

7. Limiting the consumption of sugar
Sugar consumption was not associated with the development of type 2 diabetes are associated. However, after adjusting for body weight and other variables, it seems that there is a correlation between drinking sugar-laden drinks and the development of type 2 diabetes. Women who had drunk one or more sugary drinks a day ill be almost double the risk of diabetes than women who drank one or less per month.

8. Stop Smoking
Smoking is not only contribute to heart disease and may cause lung cancer, but also with the development of diabetes. Smoking more than 20 cigarettes per day can reduce the risk of diabetes more than three times that to reduce the Non smoking. Exact reasons for this are not well understood. Probability of smoking decreases directly the body’s ability to use insulin. In addition, a link between smoking and body fat distribution. Smoking tends to the body, “apple”, which is a risk factor for diabetes should be encouraged.

9. Avoid trans fats
Avoid eating trans fats (hydrogenated vegetable oils) are widely used in food and fast food. It has been shown to contribute to heart disease and may also lead to type 2 diabetes.

10. Get Support
Get friends, family or group of people to help in the prevention of diabetes. You can to support you in your new healthy lifestyle.

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