Type 2 Diabetes Prevention Tips

Being that type 2 diabetes is one of the most common afflictions in North America, killing over 70,000 annually in the United States alone, we wanted to look into some preventative measures people can take against developing diabetes. Fortunately, diabetes is a highly preventable disease. Even in the prediabetes stage, it is largely reversible. So be sure to follow these simple steps to greatly reduce your risk of developing type 2 diabetes:

• According to the National Institute of Digestive, Diabetes and Kidney Diseases (NIDDK), you should look for labels that contain less saturated fats, trans fats, calories, sodium, cholesterol and especially, added sugars.
• Eat smaller portions of healthier foods – think more fruits and veggies (at least half your plate every meal) and less meats.
• If you have trouble reducing portion sizes, drink a glass of water before your meals so you’ll consume less.
• When it comes to reducing meat intake, that doesn’t include fish. While fish haven’t been linked to diabetes prevention, they are still very healthy and contain many healthful goodies including omega-3 fatty acids which can help with chronic inflammation and have been proven to help prevent heart disease. So don’t ditch the fish!
• Cut back on junk food (especially simple carbs and sugary foods which directly contribute to type 2 diabetes).
• Cut back on cheeses and other whole-fat dairy products (try getting your milk choice down to 1% or skim).
• Go with lower-sodium food choices, and try to substitute salt with different, healthier seasonings such as garlic or pepper.
• Go baked instead of fried!
• Eat more whole grains as they appear to help stabilize and maintain healthy blood-sugar levels.
• Maintain a healthy weight – those who are overweight are more likely to get type 2 diabetes, and those who are obese are at an even higher risk.
• Inactivity is a killer. Diabetes more frequently strikes those with sedentary lifestyles, so get moving!
• Try to get at least half an hour of exercise everyday (or at least 5 days of the week).
• Work activity into your day in little ways. Try taking the stairs more, walking on the spot while watching TV or pumping up your household chores by playing dance music while you work.
• Quit smoking and keep alcohol intake to a limited to moderate level (a drink a day won’t put you at risk, but 3 or more may).
• Control your blood pressure as high blood pressure has been linked to diabetes.
• Get regular checkups! If you’re in doubt, check it out. Ask your doctor to order a blood-glucose test to check your levels.

If you haven’t caught our first post on diabetes check it out here. Thanks for visiting DocChat! If you have any questions about diabetes or diabetes prevention, please feel free to sign up today for a video consultation with one of our excellent, board certified DocChat physicians!