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Prevention of Type 2 Diabetes

Fortunately, the onset of Type 2 diabetes can be delayed or even prevented by engaging in the following activities:

Exercise

Increasing your level of activity increases your body’s ability to use insulin effectively and will reduce your blood glucose levels. Even a modest increase in physical activity will provide health benefits. For most individuals, a moderate level of exercise, such as walking, will improve glucose control and help with weight loss. Start slowly and work up to 30 minutes daily 4-5 days per week. Talk with your health care provider about the best exercise “prescription” for you, especially if you have a history of heart disease or neuropathy (numbness or pain of the feet). Forms of exercise can include: joining a gym or using your own exercise equipment, playing a variety of sports, swimming, bike riding, or simply walking.

Weight Loss

Weight Loss can play a tremendous role in improving blood glucose (sugar) control. Start by giving yourself a realistic goal of losing 5 to 15 pounds. There are many products, fads and gimmicks for losing weight, but the most sustainable way to lose weight is to increase exercise and decrease your caloric intake. Get a friend of family member to be your “weight-loss buddy.”

Healthy Food Choices

Healthy Food Choices are essential. Be mindful of portion sizes and increase your intake of fresh fruits and vegetables while decreasing your intake of foods high in fat, starch and/or sugars. Make sure you are on track by keeping a food diary of what you eat each day.

Quit Smoking

Quit Smoking. If you would like more information about quitting smoking please go to: http://www.smokefree.gov/Smoke Free.

Know Your BMI

Your Body Mass Index (BMI) is a measure of body fat based on height and weight for adult men and women. Calculating your BMI is an easy way to know your weight category:
  • Normal weight: BMI 18.5-25
  • Overweight: BMI 25-30
  • Obese: BMI 30 or greater
Keeping your weight in the normal range will make it much easier to keep your blood glucose (sugar) under good control, improve your blood pressure and cholesterol level, and reduce your risk for diabetes-related complications. Click on the link to calculate you BMI: https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

Links to Diabetes Related Websites and Healthy Living Ideas