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Title : The 7 Steps to Reduce the Risk of Developing Diabetes
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The 7 Steps to Reduce the Risk of Developing Diabetes

Before developing type 2 diabetes, they almost always have " pre-diabetes "in which glucose levels in the blood are higher than normal but not yet high enough to be diagnosed as diabetes. Diagnosticadascomo pre-diabetic people should take seriously and see it as a call from atenciónpor a change. This does not mean necesariamenteque these people will have diabetes because they have the time yposibilidad to correct their habits, and early treatment can realidaddevolver levels in blood glucose to the normal range.
Being diagnosed as pre-diabetes is actually the opportunity deiniciar changes in lifestyle to help prevent diabetes. Here are sietepasos essential preliminary and are a good way to start mejorarsu health and reduce the risk of developing diabetes
1. Make physical activity
Be more active physically is one of the major changes and beat you should do to reduce the risk or even prevent type diabetes 2.Si been a long time since the last time you've practiced, iniciopoco little: replace the elevator with the stairs, while that television is not extiendeviendo and so on.
Exercise is an integral part of the treatment plan for prediabéticosya that lowers levels of blood sugar and reduces body fat. Idealprograma training must remain five times a week, 30 minutes each time. If you can not leave out so long at a time, remember that most cortoestallidos activity also count.
2. Losing weight
Obesity is one of the main reasons for type 2 diabetes Esimportante know that does not necessarily have to lose tens delibras to see a difference and prevent diabetes. Studies show chelates reduction of 7% of their body weight helps reduce the risk of diabetes by 58% unalrededor! (See American Diabetes Association website ).
It is important to lose weight to improve the health of your body and blood sugar, but the point is that you do not have to diet extremaque can even harm your health.
3. Improve sleep habits
A person who does not get enough sleep regularly will you resultarádificultades to lose weight, and that will make it harder for your body parautilizar insulin more efficiently . It is advisable to take a good sueñohábitos: go to bed and wake up at regular times every day, before relajarseapagar lights and avoid excessive use of smartphone OEL television before bedtime.
If you have trouble sleeping and difficulty falling asleep, try deevitar caffeine after lunch. You can also read my articles on the 12 best herbs for insomnia and the best foods to get better sleep.
4. Get support
Weight loss, a healthy diet and physical activity so regularson processes are made easier if there are people around and encourage queapoyen. For example, you can join groups that include people with similar to his target (for example, the group weight loss or unagrupo brokers), and use them to pursue a healthy lifestyle and evitarpunto mental and physical breakdown.
5. Improve your diet
Eat lots of vegetables, especially those that contain less starch, such as spinach, broccoli, carrots and green beans. Add foods to your daily diet enfibra menu and choose whole grain foods instead of refined and processed grains, like brown rice instead of rice blancoy well. Another step is to replace foods high calóricoalternativas low calorie content, such as, low grasade low fat cheese salad dressing and similar low-fat milk, diet drinks.
fruits are also recommended although both prediabetic and diabetic patients are sometimes concerned about the consumption of fruits, due to its high sugar reportadocontenido. However, the American Diabetes Association says Queen general, fruits are recommended when the glycemic index is used to guide food choices (see more information on their website ).
6. Visit your doctor regularly
People diagnosed as pre-diabetics do not always see the importance defrecuentes visits to your doctor. However there is a great medical surveillance importanciaen frequently three to six months. Sisu situation is good and improving, it will be reassured by lamédico, and that has significant value. If your condition does not improve, your doctor will be able to help you get back on track, advise or specific medication if needed and more.
7. Commit
commitment to change your lifestyle is the most important key to eléxito process. You get to understand the fact that you will not make changes to perfection every day, but you agree to do the best they can most of the time.
Crisis and challenges are part of the change process, and you need to take this into account, allow yourself to experience these momentosy out better and stronger.
If you have already developed diabetes, which may be interested in reading the article on the 6 best foods to control diabetes

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