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 top four things you can do, starting today.
It’s never too late to steer yourself away from type 2 diabetes. It just requires making some healthy adjustments in your routine. Knowing if you’re at risk is a powerful way to start.
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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!
Staying in a healthy weight range reduces your risk for type 2 diabetes, as well as heart disease and stroke.
If you’re heavier than your goal weight, losing 10-15 pounds can make a big difference in your health. Once you get started, you may be motivated to keep going and 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 problems, including diabetes.
“Fitness snacking” is all about breaking your daily workout into small bits of exercise throughout the day, rather than doing it all at once. 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 more active while we’re carrying out our everyday routines. These shorter, “bite-sized” 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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