Diabetes prevention: 5 tips for taking control

Changing your lifestyle could be a big step toward diabetes prevention — and it's never too late to start. Consider these tips.



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 aerobic exercise and resistance training can help control diabetes. The greatest benefit comes from a fitness program that includes both.

2. Get plenty of fiber

Fiber 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 and nuts.

3. Go for whole grains

It's not clear why, but 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 cereals. Look for the word "whole" on the package and among the first few items in the ingredient list.

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. Participants in one large study who lost a modest amount of weight — around 7 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by almost 60 percent.

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