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  • Writer's pictureClub One Bahamas

Its Diabetes Awareness Month

Diabetes Prevention Tips. Stay Active. Stay Fit

Exercising regularly can help you lose weight, lower your blood sugar, and boost your sensitivity to insulin (which helps keep your blood sugar within a normal range. Participating in Aerobic exercise for at least 30 minutes or more of moderate to vigorous aerobic activity is essential — so make the most of your hour at the gym!

Resistance training at least three times a week will help to maintain a healthy lifestyle. Overall losing weight reduces the risk of diabetes. People in one large study reduced their risk of developing diabetes by almost 60% after losing approximately 7% of their body weight with changes in exercise and diet.

The American Diabetes Association recommends that people with prediabetes lose at least 7% to 10% of their body weight to prevent disease progression. More weight loss will translate into even more significant benefits.

Set a weight-loss goal based on your current body weight. Book a free session to talk with one of our trainers about reasonable short-term goals and expectations to achieve your goals.

Eat more plant foods.

Plants provide vitamins, minerals, and carbohydrates in your diet. Carbohydrates include sugars and starches — the energy sources for your body — and fiber. Dietary fiber, also known as roughage or bulk, is the part of plant foods your body can't digest or absorb.

Fiber-rich foods promote weight loss and lower the risk of diabetes. Eat a variety of healthy, fiber-rich foods, which include:

  • Fruits, such as tomatoes, peppers, and fruit from trees

  • Nonstarchy vegetables, such as leafy greens, broccoli, and cauliflower

  • Legumes, such as beans, chickpeas, and lentils

  • Whole grains, such as whole-wheat pasta and bread, whole-grain rice, whole oats, and quinoa.

The benefits of fiber include: See your doctor for an annual check-up.

The American Diabetes Association recommends routine screening with diagnostic tests for type 2 diabetes for all adults age 45 or older and:

  • People younger than 45 who are overweight or obese and have one or more risk factors associated with diabetes

  • Women who have had gestational diabetes

  • People who have been diagnosed with prediabetes

  • Children who are overweight or obese and who have a family history of type 2 diabetes or other risk factors.

Share your concerns about diabetes prevention with your doctor. He or she will appreciate your efforts to prevent diabetes and may offer additional suggestions based on your medical history or other factors.

Find out more about Diabetes and how to make a change for the better.

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