While nothing can be done to prevent type 1 diabetes, there are steps anybody can take to minimize the risk of developing type 2 diabetes — or reverse it after it has already developed. Here are the three fundamental rules for diabetes prevention:
Building exercise into your daily routine has a number of benefits. Besides making you feel generally healthy and strong, exercise can help you lose weight, gain energy, reduce blood pressure, raise high-density lipoprotein (HDL) cholesterol, and keep your blood sugar levels where they should be. Current guidelines for adults call for about 150 minutes of moderate exercise per week. That can be as easy as taking an invigorating 22-minute walk each day!
Your healthcare provider can help you determine your ideal weight range. If you’re heavier than your goal, remember this: Losing as little as 7% of your body weight can reduce your risk of developing type 2 diabetes by as much as 58%!
That’s just 14 pounds off of a 200-pound frame, 17.5 pounds down from 250, or 21 pounds lost if you weigh 300 now. After dropping that first 7%, many people are motivated to continue to reach additional weight-loss goals.
Turn to fruits, vegetables, beans, nuts, and other foods rich in fiber and grains instead of sugary, high-fat, processed options. When you fuel your body with a healthy, balanced diet, it can stave off numerous health concerns, including diabetes.
“Fitness snacking” is all about doing several smaller bits of exercise each day rather than trying to achieve your daily workout goal all in one chunk of time. It’s a great solution for people who don’t already have an established fitness habit or are trying to ramp up their daily activity levels.
Simply put, fitness snacking encourages us to be active instead of sedentary while we’re carrying out our everyday routines. These shorter, “bite-size” exercise portions have been shown to be as effective as — if not more effective than — longer workout sessions for controlling blood sugar levels. Here are some ways you can enjoy several five- or 10-minute exercise “snacks” each day:
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