1.Lose extra weight
Extra weight pose a lot of problems in many ways. As an example, one is it can lead or worsen the insulin resistance. Insulin resistance is known to be one of the main factor in diabetes development especially Type 2 diabetes mellitus.
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2.Maintain good waist circumference
Fat around the abdomen (so called apple-shaped) pose more risk compare to fat around the thigh/hip (so called pear-shaped) in term of developing diabetes. Apple-shaped fat is stored more deep within the belly surrounding abdominal organ and the liver. This deep fat is closely relatedto insulin resistance development hence diabetes. Studies also show that waist size is a better prediction of diabetic risk compare to BMI - body mass index.
Waist circumference should be maintained around 35 inches for women and around 40 inches for men.
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3.Practise well-balanced diet
A healthy diet should consists of protein, carbohydrate and fat as our body systems need all these to function well. Therefore, excluding 1 of these components is not a good practice. The keyword is balanced diet. You should determine good proportion of each component in your diet, and the choice of foods. Diet high in carbohydrate and fat surely not good for your health. There are good fat and also bad fat. The same thing goes to as carbohydrate and protein as well.
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4.Get plenty of fibers
Fibers slow down digestion, therefore maintain your blood sugar level. Fibers can be obtained from vegetables, fruits, whole grains etc. Vegetables and fruits also supply vitamins and minerals to your body, which are also important for body function.
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5.Choose slow-released carbs
By choosing slow-released carbs you can avoid sudden spike of sugar level as sugar is slowly released into the blood.
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6.Choose white meat rather than red meat
Meat is a good source of protein. Meat can be divided into 2 types, red meat and white meat. Generally, red meat contains more cholesterol and bad fat than white meat. Example of red meat are beef, lamb and pork, while white meat are like fish and poultry. It is alright to eat red meat as long as you limit the amount. There are also some tips to lower the amount of cholesterol you can get when eating meat. For example you can trim off the fat from the meat as much as you can before cooking, and rid off the melted fat after cooking. Use healthier cooking methods such as bake, broil, stew or grill. Besides protein from animals you can also get protein from vegetables such as bean. Vegetables don't contain cholesterol, only animal products do.
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7.Choose healthy fat
Not all fats bad. The good fats including essential fatty acids are needed by your body to maintain metabolism. The bad fats that you should avoid are like saturated fat and trans fatty acids.
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8.Sweeten foods / drinks yourself
Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, and add sweetener (or fruit) yourself. You’re likely to add far less sugar than the manufacturer would have.
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9.Regularly exercise
Exercise helps you to lose weight, maintain your metabolism, increase body sensitivity to insulin, and helps make you feel well. Studies show that fitness program that include both aerobic exercise and resistance training give greater benefits compare to aerobic / resistance training alone.
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10.Follow regular follow up
Diabetes is associated with complications such as cardiovascular diseases, kidney problems, eye diseases and nerve complications, in long term. The importance of regular follow-up of diabetic patients with the health care provider is of great significance in changing the course of the disease. Studies show that good sugar control can delay or prevent the progression of complications associated with diabetes. Early detection of those complications are important as well as early treatment show to give better benefits to the patient.
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