Take Action to Prevent Diabetes: Five Essential Prevention Tips
November marks the beginning of American Diabetes Month. This year, let’s shift from celebration to action and join the fight against diabetes. Educating others and spreading awareness is key!
According to the American Diabetes Association (ADA), 116,500 Americans will be diagnosed with diabetes – just in this month alone. In that timeframe, $27 billion will be spent on diabetes treatment and care.
With nearly 1 in 2 Americans having diabetes or prediabetes, your efforts to raise awareness about diabetes prevention can make a big impact. We encourage you to share these tips with others!
Five Tips for Preventing Diabetes
Preventing diabetes is crucial for maintaining a healthy life and avoiding potential complications. Type 2 diabetes accounts for most diabetes cases and is often preventable through lifestyle changes. Here are five tips to help reduce your risk.
- Stay Active
Regular physical activity can help lower blood sugar levels and improve insulin sensitivity. Aim for at least 150 minutes of moderate aerobic exercise each week like walking or cycling. Include strength training exercises two to three times per week, as they help increase muscle mass, which burns more glucose. - Eat a Balanced Diet
Diet plays a significant role in diabetes prevention. Choose whole grains, fruits, vegetables, lean proteins, and healthy fats like olive oil. Avoid sugary drinks, processed foods, and refined carbohydrates, which can cause spikes in blood sugar. Fiber-rich foods, such as legumes, oats, and whole fruits, help slow glucose absorption and control blood sugar levels. - Maintain a Healthy Weight
Carrying extra weight, especially around the abdomen, increases the risk of insulin resistance, a precursor to type 2 diabetes. Losing just 5-10% of body weight can have a significant impact on reducing diabetes risk. Aim for gradual weight loss through a combination of diet and exercise for long-term success. - Get Regular Check-Ups
Monitoring blood sugar levels regularly can help catch potential issues early. If you’re at risk, consider routine testing, especially if you have a family history of diabetes. Regular check-ups can help you make lifestyle adjustments before diabetes develops. - Manage Stress and Get Enough Sleep
Chronic stress and lack of sleep can increase blood sugar levels. Incorporate stress management techniques, such as meditation, yoga, or deep breathing exercises, into your routine. Aim for 7-9 hours of quality sleep each night to support overall health and diabetes prevention.
By following these tips, you can reduce your risk of developing diabetes and promote a healthier, more balanced life.