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Nine Steps to Prevent Diabetes

Posted on January 8, 2019 | No Comments on Nine Steps to Prevent Diabetes

Diabetes is a Worldwide epidemic. The International Diabetes Federation estimates that in 2010, the number of people stricken with diabetes has soared to 285 million. By 2030, it is predicted that this number will skyrocket to 438 million.

Most of the people with diabetes mellitus (DM) live in the less developed countries. In the Philippines, potentially 3 out of every 5 Filipinos have either diabetes or prediabetes. Our country will land among the top ten countries with the highest numbers of people with diabetes in 15 years, if nothing is done about it.

We need to take action now! Follow these small steps to reap the huge rewards of better health and to keep type 2 diabetes at bay. Here’s how to PREVENT diabetes mellitus.

Plan. Start your game plan to get healthy. Set your goals for your weight and physical activity.

Risk assessment. Know if you are at risk for diabetes. You are at higher risk for type 2 diabetes if you are overweight orobese are at or above, 30 years of age, are sedentary, have a relative with diabetes, have high blood pressure or abnormal cholesterol levels, have polycystic ovary, syndrome, have prediabetes, have had gestational diabetes or delivered large babies (8 lbs. and over), were born premature, too small or too large, or are taking medications that raise blood sugar.

Exercise. Doing moderate physical activity at least 30 minutes a day, 5 days a week has been proven to reduce the risk for diabetes. Brisk walking, dancing, swimming, biking, climbing stairs are some ways to get moving.

Visit the doctor. Your physician can evaluate you and help you get started on a good diabetes prevention program. Your doctor may even opt to start you on a pill to help lower your risk.

Eat right. Choose foods that are high in fiber such as whole grains, vegetables, and fruits in moderation. Avoid foods loaded with saturated fat and refined sugar.

No smoking. Cigarette smoking can raise your diabetes risk (besides causing cancer and heart disease).

Think thinner. Losing just 5 to 7% of body weight in the obese has been shown to lower the chances of developing diabetes.

Don’t quit. Even if you get off track, just get back on and keep at it. Involve family members or friends to help you out.

Monitor progress. Keep a diary of your food intake and physical activity. Weigh yourself daily. People who track their progress are more likely to succeed at maintaining weight loss.

May you and your loved ones have the strength and smarts to stop diabetes before it starts!

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