4 lifestyle changes to help prevent diabetes

Although diabetes is a genetic condition, there are things you can do to minimize the risk of these genes expressing themselves and causing you to develop the disease.

A family history of diabetes is not a prison sentence. Take control of your health and your life with these tips for diabetes prevention.

Maintaining a healthy body weight is the number one thing you can do to prevent diabetes and enjoy overall good health. An ideal diet consists of approximately one-fourth grains, one-fourth percent lean protein, 80 per cent vegetables and 20 per cent low-fat dairy. Avoid sugary foods and drinks, and moderate your alcohol consumption.

While an overall healthy diet helps control weight, you should also strive to get more fibre in your diet. Beans and legumes are one of the best sources for fiber. They help to regulate your blood sugar and give you a full, satiated feeling over longer periods.

Whole grains are another key diet choice for warding off diabetes. If you do indulge in carbs, go for whole grains with plenty of fibre.

Regular exercise reduces stress levels and helps to control cholesterol and blood pressure. Aerobic exercise also promotes heart health, boosts your mood, and helps you sleep better at night.

Most importantly, exercise helps to regulate your blood sugar, a key component in preventing the condition of diabetes.

Above all, remember that this is a marathon, not a sprint. Steer clear of fad diets and exercise plans that promise results that they don't deliver. Find a program that fits your personality and stick with it.

Use weight management helpers like working out with friends, keeping a food and exercise journal, and weighing yourself regularly to make sure you're on track.

If you have a bad day with the new lifestyle changes you've adopted to help prevent diabetes, don't let it sabotage your entire program; forgive yourself and get back on track.