There is no foolproof way to prevent diabetes, but steps can be taken to improve the chances of avoiding it:
- Exercise. Studies of both men and women have shown that vigorous exercise, even if done only once a week has a protective effect against diabetes. Exercise not only promotes weight loss but lowers blood sugar as well.
- Lose weight. There is evidence that both men and women who gain weight in adulthood increase their risk of diabetes. A study conducted at Harvard showed that adult women who gained 11 to 17 pounds since the age of 18 doubled their risk of diabetes; those who gained between 18 and 24 pounds almost tripled their risk. Fact: 90 percent of diabetics are overweight.
- Diet. The use of a diet low in calories and in saturated fat is an ideal strategy for preventing Type II diabetes. (See the
- Stop smoking. Smoking is especially dangerous for people with diabetes who are at risk for heart and blood vessel diseases.
- Use alcohol in moderation. Moderation for men means no more than two drinks a day; for women, one drink is the limit. Choose drinks that are low in alcohol and sugar such as dry wines and light beers. If you use mixers, try to select one that is sugar free, such as diet drinks, club soda, seltzer or water. If you take diabetic pills or insulin, alcohol can drop blood glucose levels too far. Have the drink with a meal or snack.
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