When it comes to developing type 2 diabetes, some risk factors can’t be controlled, such as age, ethnicity or family history. Fortunately, the good news is that other risk factors, such as maintaining a healthy weight, eating right and exercising play a big part in helping to prevent or manage type 2 diabetes.
Here are a few ways to help reduce your risk:
- Stay away from foods high in fat, sugar and calories.
- Incorporate more fruit, vegetables, legumes, nuts and whole grains into your diet.
- Drink lots of water (and try to avoid sugary beverages like soda or sports drinks).
- Try to find ways to move your body throughout the day, like a walk in the evening. Start slow and talk to your doctor about the right intensity level for you.
- Get support and set specific goals to help make sustainable changes. Don’t try to do everything at once, and don’t try to do it alone – find a walking partner or eat healthy as a family.
For additional resources about type 2 diabetes, click on the links below:
If you have diabetes or are prediabetic, that doesn’t have to stop you from being active. Exercise is considered safe for most people with diabetes. That said, having diabetes can impact exercise recommendations, so it’s vital for you to speak with your doctor first to find out how much and what types of activities are safe for you.
Staying active regularly may help you:
- Lower blood glucose and improve your A1C
- Reduce blood pressure and cholesterol
- Improve your body’s ability to use insulin
- Lose weight or stay at a healthy weight
- Improve your mood
- Keep your heart strong
- Sleep better