How to prevent and control Diabetes

deal. It's especially important to make diabetes
prevention a priority if you're at increased risk of
diabetes, for example, if you're overweight or have
a family history of the disease.
Diabetes prevention is as basic as eating more
healthfully, becoming more physically active and
losing a few extra pounds — and it's never too late
to start. Making a few simple changes in your
lifestyle now may help you avoid the serious health
complications of diabetes down the road, such as
nerve, kidney and heart damage. Consider the latest
diabetes prevention tips from the American Diabetes
Association.
Tip 1: Get more physical activity
There are many benefits to regular physical
activity. Exercise can help you:
Lose weight
Lower your blood sugar
Boost your sensitivity to insulin — which helps
keep your blood sugar within a normal range
Research shows that both aerobic exercise and
resistance training can help control diabetes, but
the greater benefit comes from a fitness program
that includes both.
Tip 2: Get plenty of fiber
It's rough, it's tough — and it may help you:
Reduce your risk of diabetes by improving your
blood sugar control
Lower your risk of heart disease
Promote weight loss by helping you feel full
Foods high in fiber include fruits, vegetables, beans,
whole grains, nuts and seeds.
Tip 3: Go for whole grains
Although it's not clear why, whole grains may
reduce your risk of diabetes and help maintain
blood sugar levels. Try to make at least half your
grains whole grains. Many foods made from whole
grains come ready to eat, including various breads,
pasta products and many cereals. Look for the
word "whole" on the package and among the first
few items in the ingredient list.