Diabetes affects more than 30.3 million Americans. Despite increased awareness about the disease, its prevalence is on the rise. Type 1 diabetes, which is when the body does not produce insulin, is not preventable, but it is manageable with the aid of insulin therapy and other treatments along with exercise and a proper diet. Type 2 diabetes, the more common form of the disease, is when the body is not using insulin properly. While Type 2 diabetes does have some genetic components, unlike Type 1, it is considered to be preventable.
What Can You Do To Lower Your Risk for Type 2 Diabetes?
Prediabetes affects more than 1 in 3 adults. As there are no clear symptoms, you may have prediabetes and not even know it. “Typically, people are diagnosed with prediabetes after having a blood glucose test for diabetes. This routine lab work is taken at an annual physical with your primary care provider. Prediabetes can lead to type 2 diabetes or heart disease. By taking action now, you can avoid health problems that come along with diabetes and heart disease,” said Jared Newman, DO, Family Medicine provider with the RWJBarnabas Health medical group. Below are some steps you can take now to prevent diabetes.
Get Checked Out
Monitoring your blood glucose levels is important. If you have prediabetes, visit your physician to have your levels checked at least once a year.
Set a Weight Loss Goal
Weight loss is imperative for your overall health, especially when it comes to lowering your risk of developing diabetes. According to the American Diabetes Association, if you’re overweight, losing seven percent of your total weight can make a difference. Eating healthy meals and adding physical activity to your routine can help you reach your weight loss goals.
Eat Well
While eating high-calorie foods may taste better, it will only spike your blood glucose levels. Start your dinner by eating a salad – the leafy greens will give you much needed nutrients and fill you up, making you less likely to binge on unhealthy foods later. It is also important not to drink your calories, so replace soda and juice with water at every meal.
Incorporate Physical Activity
Going to the gym is a great way to add physical activity to your daily routine, but it isn’t the only option. Adding 30 minutes of brisk walking a day for five days a week, taking the stairs instead of the elevator and parking farther away from your destination can make a difference, too.
If you think you may be at risk for prediabetes, make sure to speak with your health care provider. To find a primary care provider in your area visit, rwjbh.org/medgroupprimarycare.