Dr. Diwakar Nanjundia talks about diabetes from Bangalore. Idea 1: do more physical activity yourself You probably already aware that are many benefits to regular physical activity. Exercise can help you: In lose weight In lowering your blood sugar level It will 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 greatest benefit comes from a fitness program that includes both. Idea 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. Idea 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. Idea 4: Lose extra weight If you're overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health. And you may be surprised by how much. In one study, overweight adults reduced their diabetes risk by 16 percent for every kilogram (2.2 pounds) of weight lost. Also, those who lost a modest amount of weight " at least 5 to 10 percent of initial body weight " and exercised regularly reduced the risk of developing diabetes by almost 60 percent over three years. Idea 5: Skip fad diets and make healthier choices Low-carb diets, the glycemic index diet or other fad diets may help you lose weight at first, but their effectiveness at preventing diabetes isn't known nor are their long-term effects. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients. Instead, think variety and portion control as part of an overall healthy-eating plan. See your doctor If you're older than age 45 and your weight is normal, ask your doctor if diabetes testing is appropriate for you. The American Diabetes Association recommends blood glucose screening if: You're age 45 or older and overweight You're younger than age 45 and overweight with one or more additional risk factors for type 2 diabetes " such as a sedentary lifestyle or a family history of diabetes Share your concerns about diabetes prevention with your doctor. He or she will applaud your efforts to keep diabetes at bay, and perhaps offer additional suggestions based on your medical history or other factors. Dr. Diwakar Nanjundia talks about diabetes from Bangalore. Idea 1: do more physical activity yourself You probably already aware that are many benefits to regular physical activity. Exercise can help you: â€In lose weight â€In lowering your blood sugar level â€It will boost your sensitivity to insulin â€" 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 greatest benefit comes from a fitness program that includes both. Idea 2: Get plenty of fiber It's rough, it's tough â€" and it may help you: â€Reduce your risk of diabetes by improving your blood sugar control â€Lower your risk of heart disease â€Promote weight loss by helping you feel full Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds. Idea 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. Idea 4: Lose extra weight If you're overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health. And you may be surprised by how much. In one study, overweight adults reduced their diabetes risk by 16 percent for every kilogram (2.2 pounds) of weight lost. Also, those who lost a modest amount of weight â€" at least 5 to 10 percent of initial body weight â€" and exercised regularly reduced the risk of developing diabetes by almost 60 percent over three years. Idea 5: Skip fad diets and make healthier choices Low-carb diets, the glycemic index diet or other fad diets may help you lose weight at first, but their effectiveness at preventing diabetes isn't known nor are their long-term effects. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients. Instead, think variety and portion control as part of an overall healthy-eating plan. See your doctor If you're older than age 45 and your weight is normal, ask your doctor if diabetes testing is appropriate for you. The American Diabetes Association recommends blood glucose screening if: â€You're age 45 or older and overweight â€You're younger than age 45 and overweight with one or more additional risk factors for type 2 diabetes â€" such as a sedentary lifestyle or a family history of diabetes Share your concerns about diabetes prevention with your doctor. He or she will applaud your efforts to keep diabetes at bay, and perhaps offer additional suggestions based on your medical history or other factors.
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