How Can You Prevent Diabetes?
Experts say diabetes is preventable—learn what you can do to keep yourself healthy.
More than 34 million Americans currently have diabetes, and it’s estimated that over seven million people are undiagnosed. People with diabetes typically suffer from insulin resistance or reduced insulin production—both of these issues result in high blood sugar.
Why is high blood sugar an issue? Diabetes that isn’t controlled could lead to kidney failure, cardiovascular disease, limb amputation, and blindness among other scary consequences.
Related: What Is Prediabetes?
Who’s at risk for diabetes?
The American Diabetes Association recommends testing for prediabetes and type 2 diabetes in adults who are overweight or obese and have one or more of the following risk factors:
- Physically inactive
- Having a parent or sibling with diabetes
- High cholesterol or triglyceride levels
- High blood pressure
- History of cardiovascular disease
- Family background of African American, Alaska Native, American Indian, Asian American, Hispanic/Latino, or Pacific Islander
- Giving birth to a baby weighing more than nine pounds or a diagnosis of gestational diabetes during pregnancy
How can you prevent diabetes?
According to the American Diabetes Association, you can lower your risk of diabetes by eating a healthy diet, participating in regular physical activity, and quitting smoking.
This study done by the National Institutes of Health proved that millions of people at risk of diabetes can delay and even prevent the onset by losing a small amount of weight (five to seven percent of total body weight).
Maintaining a healthy weight not only decreases your chances of diabetes, it helps prevent heart disease, high blood pressure, unhealthy cholesterol, and high blood sugar.
Related: What's the Difference between Type 1 and Type 2 Diabetes?
Making healthy choices
Small changes can have a dramatic effect on your health. If you aren’t physically active, consider starting out by walking for ten minutes at a time, twice a day. Then you can gradually increase the duration each time you walk—you might even find that you enjoy the exercise.
Additionally, choosing healthier meal options and quit smoking can help reduce your risk of diabetes or delay the progression of prediabetes.
Focus on healthy things you can add to your diet instead of focusing on the things to avoid. Make it a goal to drink more water, add a veggie to each meal, or enjoy a piece of fruit as a snack. Your body will thank you in the long run.
