growing trend in society is to eat more, move less, and get heavier. As a result, diabetes is developing in an epidemic number of people. Diabetes occurs when the body doesn't make enough insulin or becomes resistant to insulin. Insulin is a hormone that helps glucose, a sugar in the foods that we eat, to enter cells. When glucose enters cells, it is broken down and used for energy. When glucose is not able to enter cells, due to a problem with insulin, it builds up in the blood and causes damage to the body. Because of the staggering rise in new cases of diabetes every year, prevention of diabetes is making its way into the medical spotlight.

Following are 10 tips to prevent diabetes:

1-See a doctor
Factors that increase the risk of developing diabetes include: obesity, lack of exercise, family history, race (black, hispanic, American Indian, and Asian-American), gestational diabetes, and high cholesterol. An exam by a physician can identify risk factors. If warranted, screening can then be scheduled for pre-diabetes, a condition that can develop into diabetes if changes in lifestyle are not made. Prevention is best started early to avoid damage to the body.

2-Get moving
Exercise seems to have a recurring reputation of promoting health and preventing disease, diabetes included. By lowering blood sugar and increasing the body's responsiveness to insulin, regular exercise can significantly decrease the risk of diabetes.

3-Enjoy a healthy diet
Eating well should be simple. Variety and portion size should be the main attributes of a healthy diet. Minimizing sugary and fatty foods should also be a goal. Fruits, vegetables, beans, whole grains, nuts, fish, lean meats, and low-fat dairy products are all excellent choices to mix and match in moderate portions.

4- lose weight
Through the combination of exercise and a healthy diet, weight loss should happen. The loss of pounds equals increased insulin sensitivity and a subsequent decrease in the risk of diabetes.

5-Eat nuts
The consumption of nuts and peanut butter has been shown to help regulate blood glucose levels and promote weight control resulting in a decreased incidence of diabetes.

6-Choose whole grains
Whole grains are digested slower than refined grains and, consequently, cause a slower rise in blood sugar. Eating more whole grains has been shown to decrease blood sugar levels and body mass index, both of which are key in preventing diabetes.

7-Increase intake of magnesium
Magnesium deficiency has been linked to an increased risk for developing diabetes. Eating foods that are rich in magnesium, such as halibut, spinach, 100% bran cereal, almonds, cashews, and soy beans, has been shown to lower this risk.

8-Don’t smoke
It is believed that smoking causes insulin resistance that can develop into diabetes. It has also been shown that smokers have higher blood sugar levels after smoking, which could be another contributing factor in the link between smoking and diabetes.

9-Ask a doctor about preventative medications
There are medications available to help prevent diabetes, such as metformin, acarbose, and ACE inhibitors. However, these medications have also been shown to be less effective than diet and exercise.

10-Learn about herbal medicines
Although not conclusive, there have been studies that have implied that certain herbal medicines, especially in conjunction with other measures, could help to prevent diabetes. A few examples are gymnema, stevia, bitter melon, cinnamon, and ginseng. Consult a physician before taking herbal medicines.





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