Exercise Diabetes

Everybody benefits from regular exercise. If you have diabetes, or are at risk of diabetes it plays an important role in keeping you healthy.

Benefits

For a person with diabetes exercise helps:

• Insulin to work better, which will improve your diabetes management
• Maintain a healthy weight
• Lower your blood pressure
• Reduce your risk of heart disease
• Reduce stress.

Warning- Don’t take part in strenuous physical activity if you are feeling unwell or have ketones present in your blood or urine.

PREVENTION DIABETES

At present, type 1 diabetes cannot be prevented. The environmental triggers that are thought to generate the process that results in the destruction of the body’s insulin-producing cells are still under investigation.

There is a lot of evidence that lifestyle changes (achieving a healthy body weight and moderate physical activity) can help prevent the development of type 2 diabetes.

Obesity, particularly abdominal obesity, is linked to the development of type 2 diabetes. Weight loss improves insulin resistance and reduces hypertension. People who are overweight or obese should therefore be encouraged to achieve and maintain a healthy body weight.

Physical activity is one of the main pillars in the prevention of diabetes. Increased physical activity is important in maintaining weight loss and is linked to reduced blood pressure, reduced resting heart rate, increased insulin sensitivity, improved body composition and psychological well-being.

Reduce your diabetes risk

There are two main types of diabetes: type 1 and type 2. Type 2 is the most common and is often linked to being overweight. That means there are steps you can take to reduce your risk of developing it.

Type 1 diabetes is not linked to being overweight. Instead, the cells that produce insulin in the body are damaged for reasons that aren't yet fully understood. There are no lifestyle changes that can lower your risk of type 1 diabetes.

However, around 90% of people diagnosed with the condition have type 2 diabetes. If you maintain a healthy weight, you can reduce your risk of developing the condition.

If you think that you may already have symptoms of diabetes, see your GP.

12 Powerfoods to Beat Diabetes

Can controlling your blood sugar and preventing diabetes complications be as simple as eating the right foods? Yes. Certain foods are packed with nutrients that stabilize blood sugar levels, protect your heart, and even save your vision from the damaging effects of diabetes. These 12 foods can give you an extra edge against diabetes and its complications.

1. Apples

In a Finnish study, men who ate the most apples and other foods high in quercetin had 20 percent less diabetes and heart disease deaths. Other good sources of quercetin are onions, tomatoes, leafy green vegetables, and berries.

2. Cinnamon

A study at the Human Nutrition Research Center in Beltsville, Maryland, found that if you use ½ teaspoon of cinnamon daily, it can make cells more sensitive to insulin. Therefore, the study says, the cells convert blood sugar to energy.

What I need to know about Physical Activity and Diabetes

How can physical activity help me take care of my diabetes?​

Physical activity and keeping a healthy weight can help you take care of your diabetes and prevent diabetes problems. Physical activity helps your blood glucose,* also called blood sugar, stay in your target range.

Physical activity also helps the hormone insulin absorb glucose into all your body’s cells, including your muscles, for energy. Muscles use glucose better than fat does. Building and using muscle through physical activity can help prevent high blood glucose. If your body doesn’t make enough insulin, or if the insulin doesn’t work the way it should, the body’s cells don’t use glucose. Your blood glucose levels then get too high, causing diabetes.

Type 2 Diabetes and Exercise

Exercise Makes It Easier to Control Your Diabetes

When you have type 2 diabetes, physical activity is an important component of your treatment plan.  It’s also important to have a healthy meal plan and maintain your blood glucose level through medications or insulin, if necessary.

If you stay fit and active throughout your life, you’ll be able to better control your diabetes and keep your blood glucose level in the correct range. Controlling your blood glucose level is essential to preventing long-term complications, such as nerve pain and kidney disease.

Exercise has so many benefits, but the biggest one is that it makes it easier to control your blood glucose (blood sugar) level. People with type 2 diabetes have too much glucose in their blood, either because their body doesn’t produce enough insulin to process it, or because their body doesn’t use insulin properly (insulin resistant).

12 Ways to Avoid Diabetes

Nearly 25 percent of Americans are thought to have prediabetes -- a condition of slightly elevated blood sugar levels that often develops into diabetes within 10 years -- but only 4 percent of people know it. What's worse, of those who are aware, less than half really tried to reduce their risk by losing weight, eating less, and exercising more.

These are just a few of the good-for-you habits that can reverse prediabetes and ensure you never get the real thing, which can mean a lifetime of drugs and blood sugar monitoring, an increased risk of heart disease, Alzheimer's disease, and other scary health threats. Read on for 12 simple tricks everyone can start today.

Nudge the Scale

Shedding even 10 pounds can significantly slash your risk.

5 Best Foods for Preventing or Reversing Diabetes

Diabetes is the 7th leading cause of death in the U.S., and doubles the risk of heart attack and stroke.1 However, type 2 diabetes is a lifestyle disease—our food choices can either prevent or promote insulin resistance and resultant diabetes.

Many conventional diabetes diets rely on meat or grains as the major calorie source. However, these strategies have serious drawbacks. High-nutrient, low glycemic load (GL) foods are the optimal foods for diabetics, and these foods also help to prevent diabetes in the first place:

• Green vegetables: Nutrient-dense green vegetables—leafy greens, cruciferous vegetables, and other green vegetables—are the most important foods to focus on for diabetes prevention and reversal. Higher green vegetable consumption is associated with lower risk of developing type 2 diabetes, and among diabetics, higher green vegetable intake is associated with lower HbA1c levels.2,3 A recent meta-analysis found that greater leafy green intake was associated with a 14% decrease in risk of type 2 diabetes. One study reported that each daily serving of leafy greens produces a 9% decrease in risk.

14 foods that can help fight diabetes naturally!

One way to control blood sugar level and keep a tab on diabetes is by controlling your diet. What you eat has a direct relation to your blood sugar level, either raising it or keeping it within its normal range. So, it is important to eat sensibly to keep your blood sugar within the normal range. Here are some foods that might help.

Bitter gourd: This vegetable is not favourite among many but a must-have for diabetics. It contains hypoglycemic or plant insulin-like substance that helps to lower blood sugar levels and also urine sugar levels. Continuous consumption can help a diabetic keep the levels within the normal range.

11 Exercise Tips for Type 2 Diabetes

Exercise is sure to be on your to-do list if you have diabetes. Get started with these go-to tips:

1. Make a list of fun activities. You have lots of options, and you don't have to go to a gym. What sounds good? Think about something you've always wanted to try or something you enjoyed in the past. Sports, dancing, yoga, walking, and swimming are a few ideas. Anything that raises your heart rate counts.

2. Get your doctor's OK. Let them know what you want to do. They can make sure you're ready for it. They'll also check to see if you need to change your meals, insulin, or diabetes medicines. Your doctor can also let you know if the time of day you exercise matters.

Exercises to Avoid When You Have Diabetes

Regular physical activity is an important part of a healthy lifestyle when you have diabetes. It is good for your cardiovascular system and can help control blood glucose levels. However, there are times when you need to be careful about exercising with diabetes.  If you have certain diabetes complications, there are exercises that you should avoid. Michael See, MS, RCEP, Clinical Exercise Physiologist at Joslin Diabetes Center, discusses certain situations that may require you to modify your fitness program

The following complications may affect your exercise routine:.

Proliferative diabetic retinopathy (PDR)—Patients with diabetes and active PDR should avoid activities that involve strenuous lifting; harsh, high-impact activities; or placing the head in an inverted position for extended periods of time.

Healthy Eating

Eating well to maintain a healthy weight is one of the most important things you can do to lower your risk for type 2 diabetes and heart disease.

It can seem hard to make healthy food choices, particularly if you are on a budget and short on time. But there are some simple steps you can take to help you and your family eat healthier. Choose 2 or 3 of these suggestions to start today. Then come back another day and try a few more.

Build a Healthier Plate

• Use a grocery list when shopping for food to help you choose more fresh vegetables, fruits, and whole grains.

Diagnosing Diabetes and Learning About Prediabetes

There are several ways to diagnose diabetes. Each way usually needs to be repeated on a second day to diagnose diabetes.

Testing should be carried out in a health care setting (such as your doctor’s office or a lab). If your doctor determines that your blood glucose level is very high, or if you have classic symptoms of high blood glucose in addition to one positive test, your doctor may not require a second test to diagnose diabetes.

A1C

The A1C test measures your average blood glucose for the past 2 to 3 months. The advantages of being diagnosed this way are that you don't have to fast or drink anything.

• Diabetes is diagnosed at an A1C of greater than or equal to 6.5%

Foods That Fight Type 2 Diabetes

If you have type 2 diabetes—the most common form of diabetes—eating a healthy, well-balanced diet is critical to controlling your weight, blood sugar, blood pressure, and cholesterol. By creating a meal plan tailored to your personal preferences and lifestyle, you'll be able to enjoy the foods you love while minimizing complications and reducing further risk.

Creating a Diabetes Meal Plan

There isn't a one-size-fits-all diabetes meal plan. It's important to work with your health care team to create a meal plan that fits with your schedule and eating habits, while effectively managing your diabetes. Some methods recommended by the American Diabetes Association (ADA) include controlling portions and counting carbohydrates. The ADA recommends utilizing the Glycemic Index (GI) for "fine-tuning" carbohydrate counting.

Diabetes Superfoods

Ever see the top 10 lists for foods everyone should eat to superpower your diet? Ever wonder which will mesh with your diabetes meal plan? Wonder no more. Your list of the top 10 diabetes superfoods has arrived.

As with all foods, you need to work the diabetes superfoods into your individualized meal plan in appropriate portions.

All of the foods in our list have a low glycemic index or GI and provide key nutrients that are lacking in the typical western diet such as:

• calcium
• potassium
• fiber
• magnesium
• vitamins A (as carotenoids), C, and E.

Blood Glucose Control and Exercise

There are a few ways that exercise lowers blood glucose:

• Insulin sensitivity is increased, so your cells are better able to use any available insulin to take up glucose during and after activity.
• When your muscles contract during activity, it stimulates another mechanism that is completely separate of insulin. 
• This mechanism allows your cells to take up glucose and use it for energy whether insulin is available or not.
• This is how exercise can help lower blood glucose in the short term. And when you are active on a regular basis, it can also lower your A1C.

15 Exercise Tips for People With Type 2 Diabetes

These tips will help you ease back into exercise and find a workout plan that works for you.

Get a move on

Exercise is safe—and highly recommended—for most people with type 2 diabetes, including those with complications. Along with diet and medication, exercise will help you lower blood sugar and lose weight.

However, the prospect of diving into a workout routine may be intimidating. If you're like many newly diagnosed type 2 diabetics, you may not have exercised in years.

If that's the case, don't worry: It's fine to start slow and work up. These tips will help you ease back into exercise and find a workout plan that works for you.

Try quick workouts

As long as you're totaling 30 minutes of exercise each day, several brief workouts are fine, says George Griffing, MD, professor of endocrinology at the Saint Louis University School of Medicine in St. Louis.

10 tips to help prevent type 2 diabetes

You can help reduce your risk of type 2 diabetes by understanding your risk and making changes to your lifestyle. Common risk factors include increased weight, blood pressure, cholesterol and triglyceride (blood fat) levels. Changing the habits of a lifetime isn’t easy, but it’s worth the effort. 

Here are some tips to help you reduce your risk of type 2 diabetes.

1. Check your risk of diabetes. Take the Life! risk assessment test and learn more about your risk of developing type 2 diabetes. A 12+ score indicates that you are at high risk and may be eligible for the Life! program - a free Victorian lifestyle modification program that helps you reduce your risk of type 2 diabetes and cardiovascular disease, or call 13 RISK (13 7475). 

CAN YOU REDUCE YOUR RISK OF DIABETES?

Type 1 diabetes cannot be prevented. But up to 80 per cent of cases of Type 2 diabetes can be delayed or prevented by making simple changes in our everyday lives.

In Type 1 diabetes, the body's immune system destroys the insulin-producing cells, but currently the cause remains uncertain. Type 2 diabetes is a little more complex. It's the combination of our genes and our lifestyle that influences the development of Type 2 diabetes and puts us at risk.

Find out if you are at risk of Type 2 diabetes.

How can I reduce my risk?

Some of the risk factors for Type 2 diabetes – such as age, ethnic background, or family history – can’t be changed, but others can. 

The Top 20 Foods for Beating Diabetes

What you eat can help you control and fight your diabetes. Incorporate these healthy foods into your diet

Every time you roll your shopping cart into the supermarket, you’re making a decision that goes far beyond whether you’re going to have pork or pierogies for dinner. You’re actually choosing between being a victim and a victor. What you put in your cart goes a long way toward determining whether you’ll be compromised by diabetes or start controlling and eventually even beating it.

That’s why we’ve assembled the following list of the 20 best foods for fighting diabetes. Every time you go to the store from now on, take this list with you and check off each item. In fact, if your favourite store has a delivery service, sign up for it so your supplies are automatically replenished every few weeks.

Eat These Foods and Fight Diabetes

About 24 million Americans are believed to have diabetes, and nearly 6 million don’t know it. Another 57 million are thought to have prediabetes, a condition that boosts risks for diabetes, heart disease, and stroke. What quick tricks can you try to avoid prediabetes and the real thing—or help treat either condition? Scientists have hit on three new techniques.

Tricks for avoiding diabetes

About 24 million Americans are believed to have diabetes, and nearly 6 million don’t know it. Another 57 million are thought to have prediabetes, a condition that boosts risks for diabetes, heart disease, and stroke. What quick tricks can you try to avoid prediabetes and the real thing—or help treat either condition? Scientists have hit on three new techniques.

Warning Signs of Diabetes Problems

When your blood sugar is out of control, you may start to have other health problems. But if you know their warning signs, you can nip them in the bud or keep them from getting worse.

Nerve Damage

This usually starts in your hands and feet. But it can also affect your stomach, bowels, bladder, genitals, heart, and other parts of your body. See your doctor right away if you get:

• Tingling, pain, or numbness in your hands or feet
• Stomach problems like nausea, vomiting, or diarrhea
• A lot of bladder infections or trouble emptying your bladder
• Problems getting or keeping an erection
• Dizzy or lightheaded

Your Diabetes Exercise Checklist

Exercise has huge benefits for people with diabetes. If you want to get more active, start your fitness program safely with these tips.

Know How Much Exercise You Need

Get about 30 minutes of moderate-intensity exercise per day, 5 days a week. You've got so many options. You could swim laps, dance around your dining room, shoot hoops, or take a hike. Choose something that makes your heart beat faster but doesn’t take you to your limits.

Start slowly -- something as simple as a 15-minute walk twice a day is good at first. You can make your workouts longer and tougher over time.

Diabetes Management in 10 Minutes or Less

Do a Quick Body Scan

After your shower each day, check your body from head to toe. Look for cuts, sores, blisters, and ingrown toenails. Don't forget the places where moisture can hide and germs can grow. Check under your arms and breasts, and between your legs and toes. Look extra closely at your feet. Use a mirror to help you see all over. If you have cuts or scrapes, treat them quickly. Also, take a moment to moisturize dry skin.

Put Your Shoes by the Door

Make it easy to slip them on, so you aren’t tempted to go outside barefoot. Make sure your slippers or house shoes are handy, too. Even indoors, you need to protect your feet. Before you put your shoes on, check to make sure there’s nothing in them that you aren’t expecting, like a pebble that could nick your skin. You can also change shoes during the day to relieve pressure spots on your feet.

When Insulin Isn't Enough for High Blood Sugar

If you use insulin for diabetes, you still might get swings in your blood sugar levels once in a while. But what if they won't go down, even with insulin?

Don't worry. It's not the only way to get your condition under control. Healthy habits and diabetes medicine can also help.

Go Low-Tech

Some of best ways to prevent high blood sugar are old-school:

Exercise. When you do it regularly it's like adding another medicine to your care. It makes the insulin you take work better, and it removes the sugar, or glucose, from your blood.

It also helps you lose weight, which can lower blood sugar. Try to build up to at least 30 minutes of moderate exercise most days, even if you start with just 5 minutes. Talk to your diabetes care team first about how to work out safely.

Type 1 Diabetes in Children by Age

Type 1 diabetes is a condition that needs lifelong treatment. How you manage your child’s diabetes depends on many things, including his age and how long he’s been diagnosed. An approach that works well for a teenager won’t work with a toddler. And a child who’s diagnosed when he’s school-age is going to need to adjust to this new reality. Keep these guidelines in mind.

Infancy: If your child is diagnosed at this young of an age, you’ll need the help of a primary care doctor, a dietitian and a pediatric endocrinologist to help you manage it. They can give you feeding tips and teach you how to inject insulin and monitor blood glucose levels.

How to Support Your Child With Type 1 Diabetes

When a child learns he or she has type 1 diabetes, it's literally life-changing. "This is a condition that has to be managed 24 hours a day, seven days a week," says Steve Winer, co-chair of the JDRF Online Diabetes Support Team. That’s a lot to take in for you and for your kid. While frequent finger pricks and insulin injections might be top of mind, it's smart to also pay attention to your child's emotional needs. Here are some of the feelings your child might have and how you can help.

Fear

Having type 1 diabetes can be scary, especially when you start hearing about all the potential long-term complications, such as blindness and a shorter life span. How can you ease their worries while being realistic? Consider getting a mental health expert on board as early in the process as possible.

Prediabetes: 7 Steps to Take Now

What to do to stop prediabetes from becoming diabetes.

Getting diagnosed with prediabetes is a serious wake-up call, but it doesn't have to mean you will definitely get diabetes. There is still time to turn things around.

“It’s an opportunity to initiate lifestyle changes or treatments, and potentially retard progression to diabetes or even prevent diabetes,” says Gregg Gerety, MD, chief of endocrinology at St. Peter’s Hospital in Albany, N.Y.

Making these seven changes in your daily habits is a good way to start.

12 Tips to Avoid Diabetes Complications

Choose Carbs Carefully

Diabetes doesn't mean you have to cut carbs completely. Choose carbohydrates that break down in the body slowly, providing steady energy. Reach for whole grains, beans, nuts, and fresh vegetables and fruits. Yes, you can eat fruit even though it's sweet. It's about eating the right amounts of carbohydrates at each meal. A registered dietitian can help you learn how much is right for you.

Lose Weight If You Need To

Start small. If you are overweight, shedding just a few pounds can improve the body's ability to use insulin. It'll help lower your blood sugar and improve your blood pressure and blood fats. You'll also have more energy. Ready? Aim to burn more calories than you eat. To start, try cutting fat and calories from your diet, such as chips or fries.

10 Muscle Moves to Help Tame Diabetes

Why Do Strength Training?

Because you have diabetes, you know how important it is to control your blood sugar. Strength training helps. Simple moves done regularly can prompt your muscles to absorb more glucose. You'll also burn more calories, day and night, as you get stronger. Your mood, cholesterol levels, and blood pressure may improve, too.

Let's Get Started!

Most people with diabetes can work out safely. Ask your doctor first to be sure. You should aim for strength training at least twice a week. Also do heart-pumping cardio exercise -- like jogging, swimming, and biking -- either 5 days a week for 30 minutes each time or 3 days for 50 minutes each. Stretch a bit afterward to become more flexible. Want a solid routine or tips on technique? Check with a certified trainer.

9 Ways to Avoid Diabetes Complications

Keeping your diabetes under control will help you prevent heart, nerve, and foot problems. Here's what you can do right now.

1. Lose extra weight. Moving toward a healthy weight helps control blood sugars. Your doctor, a dietitian, and a fitness trainer can get you started on a plan that will work for you.

2. Check your blood sugar level at least twice a day. Is it in the range advised by your doctor? Also, write it down so you can track your progress and note how food and activity affect your levels.

3. Get A1c blood tests to find out your average blood sugar for the past 2 to 3 months. Most people with type 2 diabetes should aim for an A1c of 7% or lower. Ask your doctor how often you need to get an A1c test.

10 Diet and Exercise Tricks to Control Diabetes

If you have type 2 diabetes, here are easy tips and tricks to help get blood sugar under control.

Small goals make a big difference

by Eric MetcalfWhen it comes to type 2 diabetes, you need diet and exercise goals that encourage you to succeed—not ones that set you up to fail, says Ann Goebel-Fabbri, PhD, a psychologist and investigator at the Joslin Diabetes Center, in Boston.

"I think goals have to be small and well spelled out for people. Everyone has the experience of going to a health practitioner and being told something vague: 'You know, you really ought to lose weight.' What does that mean? Goals need to be broken down into small nuts and bolts," she says.

First step: See where you stand now

Margaret Savoca, PhD, an assistant professor in the department of nutrition at the University of North Carolina at Greensboro, suggests that you stop and look at your eating and exercise habits, and figure out what will be the easiest changes to make, rather than making huge changes that are tough to sustain.

Treatment Diabetes

Management of type 2 diabetes includes:

• Healthy eating
• Regular exercise
• Possibly, diabetes medication or insulin therapy
• Blood sugar monitoring

These steps will help keep your blood sugar level closer to normal, which can delay or prevent complications.

Healthy eating

Contrary to popular perception, there's no specific diabetes diet. However, it's important to center your diet on these high-fiber, low-fat foods:

• Fruits
• Vegetables
• Whole grains

12 Diabetes Food Tips to Avoid

There's a lot of information about what to eat and what not to eat with diabetes. Find out expert advice on common misconceptions to feel more confident about the foods you eat and the choices you make.

Food Tips You Should Ignore

Are all white foods bad? What about sugar-free -- is it always a good choice? Should you avoid all foods that include ingredients that are unfamiliar or you can't pronounce? We take a look at 12 misleading food tips and try to set the record straight, leaving you with more options and less confusion about what to eat with diabetes.

Misleading Advice: Avoid all added fats.

There's good reason to keep small amounts of fat in your healthy eating plan. It tastes good, plus fat helps your body absorb fat-soluble vitamins and other important disease-fighters. For example, eat a mixed-vegetable salad without dressing and you won't absorb much of the vegetables' carotenoids such as lycopene and alpha- and beta-carotene. Scientists are interested in carotenoids for their possible roles in the prevention of heart disease, cancer, and age-related eye disease.

What to Eat with Diabetes: Best Sweet Diabetic Snacks

We've got your best picks for sweet snacks right here! These sweet diabetic snacks received the nutrition check mark from dietitians and taste approval from people like you. We conducted blind taste panels with more than 100 people, including people with diabetes, and awarded the top-rated brownies, cookies, bars, and graham snacks our Diabetic Living What to Eat seal of approval.

Please note that product information, packaging, and availability may have changed since our story first appeared.

Best Sweet Snacks for Diabetes

To snack or not to snack? That is the big question for many people with diabetes.

With current oral diabetes medications, snacking is not necessary to avoid blood sugar lows. But in some cases, snacks can be helpful for weight control. The key is to avoid high-calorie choices like potato chips or candy. Instead reach for a better snack, such as one of these sweet options.

12 - 22 Foods to Avoid with Diabetes PART II

12. Purchased Smoothies

If you're looking for healthier options at the drive-through window, a fruit smoothie might seem like a good choice. Filled with fruit and sold at colorful, fresh-looking hot spots, smoothies seem like great snacks or lunch choices. Unfortunately, what you don't see is added sugar and extra-large portion sizes.

Why you should incorporate blueberries into your smoothies.

For example, the Strawberry Whirl Jamba Juice Smoothie* has 46 grams of sugar, 220 calories, and 54 grams of carb in a 16-ounce serving. Although it's fat-free and gives you 90 percent of your daily value of vitamin C, the cons outweigh the pros for this fruit smoothie.

McDonald's McCafe Strawberry Banana Real Fruit Smoothie* comes in three sizes. The smallest, 12 ounces, has 210 calories, 44 grams of sugar, and 44 grams of carb. If you order the largest size, 22 ounces, it packs a whopping 70 grams of sugar and 74 grams of carb.

1 - 11 Foods to Avoid with Diabetes part I

These top food offenders contain high amounts of fat, sodium, carbs, and calories that may increase your risk of high cholesterol, high blood pressure, heart disease, uncontrolled blood sugar, and weight gain. The good news is you can indulge in your favorite foods and still eat healthfully with our satisfying and delicious alternatives.

Think Twice Before Eating These Foods

At Diabetic Living, we believe that eating with diabetes doesn't have to mean deprivation, starvation, or bland and boring foods. However, some foods really are best left on the table or in the store. Everyone -- with diabetes or without -- would be wise to avoid or limit the foods on this list because they are high in saturated fat, sodium, calories, or carbs, or might contain trans fats. High amounts of sodium and saturated fat can lead to heart disease, while excess sugars, high carb counts, and added calories can cause unwanted weight gain and blood sugar spikes.

If you see some of your favorite foods on this list, don't despair: We've picked healthier options for you to choose from that taste great. So you can have your fries and eat them, too -- provided they're baked rather than deep-fat fried.

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.

When it comes to type 2 diabetes — the most common type of diabetes — prevention is a big deal. It's especially important to make diabetes prevention a priority if you're at increased risk of diabetes, for example, if you're overweight or have a family history of the disease.

Diabetes prevention is as basic as eating more healthfully, becoming more physically active and losing a few extra pounds — and it's never too late to start. Making a few simple changes in your lifestyle now may help you avoid the serious health complications of diabetes down the road, such as nerve, kidney and heart damage. Consider the latest diabetes prevention tips from the American Diabetes Association.

Tip 1: Get more physical activity

There are many benefits to regular physical activity. Exercise can help you:

5 Healthy Eating Tips for Diabetes

While taking control of eating is just one aspect of managing diabetes, it's a big and important piece of the puzzle. Here are five tips for healthy eating.

Eating with Diabetes: How to Better Control Blood Sugar & Weight Loss

Gone are the days of strict diets, forbidden foods, and trips down the sugar-free food aisle. According to American Diabetes Association nutrition recommendations: To eat well with diabetes simply means applying the basic principles of healthful eating.

"Thank goodness I don't need to follow a rigid 'diabetic diet,' limit carbs, and eat every two hours," says Cathy Rogers, who was diagnosed with type 2 diabetes three years ago. "I'm encouraged I can manage my eating without stressing out."

How is Diabetes Treated?

The goals of diabetes treatment are to control your blood glucose levels and prevent diabetes complications. Your diabetes healthcare team will focus on these three areas to help you achieve optimum health:

Nutrition

When you have type 1 or type 2 diabetes, you need to be very aware of not only what you eat, but also when and how much you eat. A Certified Diabetes Educator (CDE) at Joslin can work with you to develop a healthy meal plan that fits your lifestyle. Following a meal plan can also help you lose weight and lower your risk of developing complications.

Simple Steps to Preventing Diabetes

Introduction

If type 2 diabetes was an infectious disease, passed from one person to another, public health officials would say we’re in the midst of an epidemic. This difficult disease, once called adult-onset diabetes, is striking an ever-growing number of adults. Even more alarming, it’s now beginning to show up in teenagers and children.

More than 24 million Americans have diabetes; of those, about 6 million don’t know they have the disease. (1) In 2007, diabetes cost the U.S. an estimated $116 billion in excess medical spending, and an additional $58 billion in reduced productivity. If the spread of type 2 diabetes continues at its present rate, the number of people diagnosed with diabetes in the United States will increase from about 16 million in 2005 to 48 million in 2050. Worldwide, the number of adults with diabetes will rise from 285 million in 2010 to 439 million in the year 2030. 

Diabetes in midlife could lead to cognitive problems later in life, study shows

Researchers at Johns Hopkins Bloomberg School of Public Health have discovered that middle-aged people who did not properly manage their blood sugar levels were almost 20 percent more likely to have cognitive issues later in their life than middle-aged people with normal blood sugar levels.

The study, titled "Diabetes in Midlife and Cognitive Change Over 20 Years: A Cohort Study," spanned 25 years, assessing data that examined the blood sugar levels as well as the cognitive, memory and reasoning abilities of over 13,000 Caucasian and Afican-Amerian adults aged 48 - 67.

All were initially screened for pre-diabetes and diabetes symptoms and were examined during the course of the decades-long study. The results found that those who had elevated blood sugar levels in mid-life were more prone to cognitive problems in their later years. For example, the researchers discovered that people in their 50s who had high blood sugar levels were more likely to experience mental decline approximately 20 years later, when they were in their 70s.

Statin drug use nearly doubles your risk of diabetes, study claims

The use of cholesterol-lowering statin drugs could double your risk of developing diabetes, suggests a study conducted by researchers from the VA North Texas Health System and the University of Texas Southwestern that was published in the Journal of General Internal Medicine on April 28.

Previous studies have shown a link between statin use and increased diabetes rates, but the new study is the first to show that statins seem to increase diabetes risk even in otherwise healthy people who are not predisposed to the disease.

"In our study, statin use was associated with a significantly higher risk of new-onset diabetes, even in a very healthy population," lead author Ishak Mansi said. "The risk of diabetes with statins has been known, but up until now it was thought that this might be due to the fact that people who were prescribed statins had greater medical risks to begin with."

Diabetes management: mobile app to remotely monitor glucose levels in real-time

The Food and Drug Administration has recently approved a mobile app that would drastically help diabetics. Concerned parents or caregivers, for example, could monitor a person's glucose levels from afar, providing them with peace of mind.

The Dexcom Share device, Dexcom G4, is the latest development that marries insulin delivery with blood sugar monitoring while also removing the often trial-and-error task of calibrating insulin doses. It works by having one app installed on a patient's device and another app installed on another individual's device (the person who wishes to be privy to the information). Details are made possible via a small sensor that the diabetic adheres to their skin. Such information can be viewed in real-time, so people may be made aware of fluctuations in glucose levels and then take necessary action.

It's slated to be available in March 2015.

Studies show diet soda is linked to belly fat, type 2 diabetes and obesity

While most people who drink diet soda probably know it isn't the healthiest choice, they still may be under the mistaken impression that it will keep their weight down. Scientific studies emphasize this is not true.

This was made clear in a recent study published in the Journal of the American Geriatrics Society in which 749 people were followed for nine years based on soda consumption, both diet and regular.

Those who eschewed the diet soda gained an average of 0.8 inches around their waists over the course of the study. Conversely, those who drank diet soda on a daily basis gained 3.2 inches. Participants who drank diet soda only occasionally showed an increased waist circumference of 1.8 inches.

Researchers discover ancient flower that naturally treats diabetes; Big Pharma immediately begins developing synthetic version

Israeli researchers have discovered an amazing plant native to their region that apparently helps treat type-2 diabetes naturally without the need for drugs or injections. But rather than promote the actual plant as a therapeutic option for patients, the team is instead working with drug companies to isolate the plant's "active ingredient" so it can be synthesized and turned into a patented, corporate-owned pharmaceutical drug.

The plant is known as Chiliadenus iphionoides, or sharp varthemia, and it has a stocky, furry-looking stem that produces spiny yellow flowers. In both cellular and animal models, extracts from this aromatic shrub have been shown to exhibit antidiabetic activity, helping to improve sugar absorption into muscle and fat cells, as well as reduce blood sugar levels.

Based on these powerful outcomes, as reported in the Journal of Ethnopharmacology, sharp varthemia appears to be a godsend for people who suffer from diabetes mellitus, which the American Diabetes Association says is the seventh leading cause of death in the U.S. today. But you won't find the plant at your local CVS or Walgreens pharmacy, and you likely never will.

The anti-diabetic potential of nettles and walnut leaves

In the United States and throughout the world, rates of diabetic patients continue to rise. In America alone, it is estimated that there are between 26 and 30 million diabetics, about a quarter of them undiagnosed and untreated. This constitutes a major challenge to the healthcare system since this chronic condition can lead to serious long-term health problems. These problems can include kidney failure, blindness, neuropathy and even amputations due to poor wound healing and/or circulation. Conventional medicine has tried to treat diabetes with insulin and/or pills to help control blood sugars, but due to the serious side effects of such medications, the search is on to find natural solutions to help manage diabetes on a day-to-day basis - and to prevent complications from arising. Let's take a look at a few natural solutions that may have significant anti-diabetic potential: Nettles and walnut leaves.

Two-Drug Therapy Helped Kids With Type 2 Diabetes

But best combination of meds for young patients still isn't known, experts say.

Children with type 2 diabetes may achieve better blood sugar control with a combination of two drugs, metformin and Avandia, than with metformin alone, a new study suggests.

However, Avandia (rosiglitazone) was recently linked to an increased risk of heart attack and stroke, so it may not be the best drug for these young patients, experts say.

"Many kids with type 2 have a rapidly progressive disease requiring early onset of insulin therapy, and current approaches to oral therapy may be inadequate," said lead researcher Dr. Philip Zeitler, a professor of medicine at the University of Colorado, Denver.

FDA Restricts Access to Avandia

In response to major concerns about heart risks, U.S. health officials on Thursday severely restricted use of the diabetes drug rosiglitazone (Avandia) to patients with type 2 diabetes who cannot control their disease on other medications.

U.S. Food and Drug Administration officials also ordered the drug's manufacturer, GlaxoSmithKline, to get an independent review of a key company-run trial of the drug's heart effects. And they pulled the plug on another company-run trial comparing Avandia to its competitor, pioglitazone (Actos).

"Because of concerns about cardiovascular safety, FDA is announcing regulatory action on medications containing rosiglitazone," FDA Commissioner Dr. Margaret A. Hamburg said during a morning press conference. "FDA is significantly restricting the use of these products by requiring the manufacturer to submit a Risk Evaluation and Mitigation Strategy [REMS]."

Avandia Raises Heart Risk But Should Stay on Market, FDA Panel Finds

The controversial diabetes drug Avandia does raise the risk of heart attack more than other medications of its kind but should stay on the market with tightened controls, a U.S. government advisory panel recommended late Wednesday.

By a complex series of votes, the 33-member panel of experts rejected the option that the U.S. Food and Drug Administration remove Avandia from the market for safety reasons.

The series of votes started, according to the New York Times, with 18 members of the panel voting that Avandia might up the risk of heart attack, six saying they weren't concerned about a raised risk, and nine saying they were unsure.