How to prevent diabetes? Some measures can help to significantly reduce your risk of diabetes and in some cases to reverse early diabetes. Ways to prevent diabetes:
• Get tested as soon as possible. See the risk factors and information about testing.
• Repeat the test. After six months or a year, have a new test to see if the risk has increased or decreased.
• Watch your weight. In a study of overweight individuals with extreme lowered their risk of diabetes by 70% when they got only 5% of its total weight, even when they did not exercise.
• Eat less fat. A healthy diet suggests limiting your fat intake to less than 30% of daily calories (less than 10% saturated fat) to a maximum of 42 g of fat daily. It is recommended not to exceed their daily fat intake to 25% of your daily calories.
• Eat fruits, vegetables and whole grains. Recommended five servings daily of fruits and vegetables. Try to get the maximum amount of fiber by choosing whole grain products (this includes bread, rice and pasta).
• Exercise. Moderate exercise such as walking, cycling, aerobics at least four days a week and with a duration of 20-30 minutes a day.
• Keep a healthy lifestyle, stay away from alcohol and snuff.
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