Type 2 diabetes is a condition that affects millions of people worldwide. The good news is that, in many cases, it’s preventable. About 9 out of 10 cases of type 2 diabetes are avoidable. Here are the top five ways to take control of your health and prevent type 2 diabetes.
What to do: Aim for a balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats. Include regular physical activity into your routine. Even small weight loss goals, like 5-10% of your current weight, can make a big difference. Losing inches around the waist allows your body to be more sensitive to its insulin hormones. A waist circumference of 40 inches in men and 35 in women is linked to insulin resistance.
Exercise is a powerful tool in diabetes prevention. When you’re active, your muscles use glucose for energy. This helps lower your blood sugar levels and improves your insulin sensitivity.
What to do: Find an activity you enjoy like walking, dancing, swimming or cycling. Aim for at least 150 minutes (about 2 and a half hours) of moderate-intensity exercise per week. Mixing in strength training exercises a few times a week can also be beneficial.
What you eat plays a big role in your diabetes risk. A diet high in sugary drinks, processed foods and unhealthy fats can increase your risk of type 2 diabetes.
What to do: Focus on fiber-rich foods like vegetables, whole grains and legumes. Limit your intake of sugary snacks and beverages and be mindful of portion sizes.
Stress can have a direct impact on your blood sugar levels. When you’re stressed, your body releases hormones that can cause your blood sugar to rise.
What to do: Find healthy ways to manage stress, such as practicing mindfulness, yoga, deep breathing exercises or spending time doing activities you enjoy. Getting enough sleep is also crucial for stress management and overall health.
Regular check-ups with your healthcare provider are important. They can help you watch your blood sugar levels and catch any early warning signs.
What to do: Schedule regular health check-ups and screenings to monitor your blood pressure, cholesterol levels and blood sugar. If you have a family history of diabetes or other risk factors, discuss them with your healthcare provider for personalized guidance. First Stop Health doctors can help you maintain your diabetes from home!
Preventing type 2 diabetes is within your reach. By maintaining a healthy weight, staying active, eating well, managing stress and having regular check-ups, you can significantly reduce your risk. These simple yet powerful steps can also improve your health and wellbeing. Remember, small changes can lead to big rewards when it comes to your health.
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First Stop Health providers are here to support your health! Whether you're looking to understand your diabetes risk, change your current medication, learn new ways to live well with diabetes, we are here.
