1. Get Educated

It has been said many times and it's true - knowledge is the key to prevention, especially in the case of obesity. Most people know the basics regarding the causes of obesity, but they are not informed of how it leads to other health problems. There are many ways to minimize the chances of diabetes as well as other health risks associated with being overweight, and knowing what these actions are can help prevent the onset of diabetes. Becoming well-versed in health means seeking out the facts through research and communication with others on experiences and proven causes and methods of prevention. To expand your knowledge on diabetes and diabetes prevention, search the web and discover what factors contribute to diabetes, such as unhealthy diet, sedentary lifestyle, high blood pressure, and high cholestorol.

2. Start Resistance Training

Research has proven that exercise helps decrease insulin resistance, which is an indicator of prediabetes. Insulin resistance occurs when the body does not use insulin correctly, which results from glucose buildup in the blood. The body cannot properly regulate unused glucose without adequate physical activity. Through exercise, muscles absorb more glucose and control blood glucose levels. Resistance training in particular has been proven to prevent insulin resistance , as it improves glucose tolerance. While aerobic exercise provides similar benefits, resistance training may be a favorable alternative for some people as these muscle conditioning exercises can be performed more easily with any physical limitations such as obesity, injury, or pregnancy.

3. Decrease Glycated Hemoglobin

Typically, hemoglobin transports oxygen and carbon dioxide in and out of the lungs. Hemoglobin A1c, or glycated hemoglobin, forms when blood glucose levels are high and glucose binds to the hemoglobin. Higher levels of hemoglobin A1c indicate decreased blood sugar control, which may lead to diabetes if untreated . In order to check your glycated hemoglobin level, have the hemoglobin A1c test, which determines the level of blood sugar control over the past three months. The normal level is up to 5%, and a result any higher requires immediate action. To reduce your hemoglobin A1c level, regularly consume low-glycemic foods and control portion size. Foods suggested by the American Diabetes Association to achieve this include beans, dark green leafy vegetables, citrus fruits, sweet potatoes, berries, tomatoes, fish, whole grains, nuts, and low-fat milk or yogurt.

4. Improve Cholesterol Levels

While cholesterol generally is perceived as bad, there are both "good" and "bad" types of cholesterol. Increased levels of bad cholesterol increase the risk of many diseases, including diabetes. Having balanced cholesterol levels will decrease your risk of diabetes and further health problems, as diabetes increases the likelihood of cardiovascular diseases assocated with poor cholesterol levels . To raise your good cholesterol, eat high-fiber foods such as oatmeal, low-fat dairy, foods fortified with plant sterols including orange juice or yogurt beverages, and foods with unsaturated fats like nuts or salmon. To lower bad cholesterol, avoid saturated fats including those in meat and full-fat dairy, and minimize your trans fats which are found in foods such as cookies, crackers, and cakes.

5. Seek Help for Eating Disorders

Disordered eating is a problem that parallels the increasing rates of obesity, and it simultaneously contributes to diabetes. Referring to any means of eating that could or does physical or psychological harm, disordered eating attitudes and behaviors are twice as common in females with diabetes If you think that you may suffer from an eating disorder, ask your doctor and seek treatment to minimize your risk of getting diabetes.

6. Make Lifestyle Changes

In addition to hormonal and genetic predisposition, it is your individual lifestyle that influences your risk of diabetes. Overall health, health-related behaviors, and psychological functioning altogether may increase or decrease this risk , whether positive or negative. There are many strategies to adjust your lifestyle and behaviors to positively affect your health and decrease the risk of diabetes. Most important is having the proper attitude toward health improvement as a necessity. One attitude that the majority of people have is optimistic bias - that is, they believe they are less likely than others to suffer the negative consequences of their behaviors. With steadily increasing rates of obesity and diabetes, optimistic bias becomes more apparent as people have not adopted healthier behaviors that they have known about their entire lives. In a study of an Appalacian population, little perception of diabetes risk existed, despite its high prevalence in the state Even among diabetes patients, there is low perception of risk for diabetes complications , which may include cardiovascular disease, damage to nerves, kidneys, eyes and feet, skin and mouth conditions, as well as increased risk of osteoporosis, Alzheimer's disease, and cancer. As diabetes increases the risk of death from all medical complications, the severity of the disease cannot be underestimated, and everyone must be more aware of the associated risks and what can be done to minimize those risks.