Diabetes is a disease in which your body’s ability to control the level of glucose (sugar) in your blood is compromised. Type II diabetes is wholly preventable, although some people may be more vulnerable to it than others. Type II diabetes exists when your body does not use insulin correctly, which keeps it from processing sugar properly—this condition is known as “insulin resistance.” Preventing Type II diabetes depends on improving your body’s ability to employ insulin, thus improving your glucose processing. The following tips will help you stay healthy, feel better, and prevent the disease through natural, inexpensive means.

Lose 10% of Your Body Weight

According to the New England Journal of Medicine, excess weight is the most crucial cause of Type II diabetes. Excessive fat storage can make increase a person’s odds of developing diabetes by up to 4,000%. However, the odds work backwards too. If you lose 10% of your body weight, the same studies suggest you can cut your odds of developing insulin resistance in half.

Eat Foods Low on the Glycemic Index

Foods that are low on the glycemic index (e.g. whole grains, low starch root vegetables) are difficult for the body to convert into glucose. This prevents your body from creating more glucose than it can process, allowing you to break down food efficiently and correctly. Bran, whole grains that are high in fiber, and low-starch vegetables like celeriac, cucumber, and artichoke are good options for low-GI foods.

Exercise Moderately Once in a While

The American Diabetes Association released a joint study with the American College of Sports Medicine that finds exercise to be a very effective way to immediately improve blood glucose levels and temporarily improve insulin resistance. They found that during exercise, blood glucose was used up almost immediately as the intensity of the workout increase. In addition, the body was more responsive to insulin in the hours and days following a single workout.

Be Active for at Least a Few Minutes Daily

The long-term effects of consistent activity reduced the odds of developing diabetes by 58%. Consistent cardio or any physical activity has a cumulative, long-term effect on the body’s processes. Even when people stop exercising, the positive effects of exercise are measurable for up to a decade after stopping. Even a few weeks of jogging around the house can make a difference.

Drink Alcohol Occasionally

Believe it or not, there is mounting evidence that moderate alcohol consumption lowers insulin resistance and helps gets glucose inside your body’s cells efficiently. “Moderate” here means a few drinks a week, up to one drink a day (for women), maybe even two (for men).

However, be careful—too much alcohol increases the odds of developing diabetes. Your best bet is to start exercising and eating whole grains before you grab a bottle of wine or a six-pack of beer.

This article contains general information about medical conditions and treatments. The information is not advice and should not be treated as such. The information is not intended to replace the advice or diagnosis of a physician.

If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider.