Okay, so, maybe you’re worried about developing diabetes or have prediabetes or are just curious about diabetes prevention. It’s a good idea to always think about prevention – because, really, anyone can develop diabetes.
Prevention is pretty much exactly what you think:
- manage your weight,
- get moving,
- stop smoking, and
- eat good foods.
Sound easy? Doable? Terrible?
Let’s look at some small changes that can lead to big results.
Overweight? Losing a little makes a big difference.
Being overweight happens. And there’s no shame if you are. But it is a risk factor for diabetes, and it can lead to high cholesterol, high blood pressure, heart disease, and even stroke.
The good news? Losing just 10-15 pounds can help reduce your diabetes risk.
Want to cut your risk in half? Lose 7%-10% of your current body weight. Weight loss can be tricky. Talk with your provider to get some ideas that can help you.
Get your steps in… or get those dancing shoes on…or, hey, dig in the dirt.
We were made to move. Joints, heart, muscles…all of these things were designed to do stuff!
If we don’t move a lot or stop moving, our bodies don’t work the way they were made to.
Muscles actually help our bodies use insulin correctly and absorb blood sugar.
So, how much do we have to do to keep our bodies working correctly? Here’s the goal: 180 minutes of moderate exercise a week – less than 30 minutes a day.
Wait. What is MODERATE exercise?
It’s not Olympics level exercise. Just do some brisk walking, bike riding, housework, yard work, or even dancing for about 30 minutes a day and you’re there.
And it doesn’t have to be 30 ‘solid’ minutes. You can break it up. Try the 10-10-10 challenge: take three 10-minute, brisk walks after breakfast, lunch, and dinner to manage blood sugar spikes.
Don’t start hard. Get started with a few more days than you’re doing now and build up.
Haven’t exercised in a while?
Talk with your provider to check out your health and make a plan. You got this.
Kick that habit.
Smoking leads to a lot of damage in our bodies, but it also increases the risk of developing diabetes by 50%.
You probably didn’t get started smoking on your own. So, get help quitting. Support ups your chances of quitting.
Smoking Cessation Resources
- Try a text message program. Sign up for SmokefreeTXT online or text QUIT to 47848.
- Download a smartphone app. quitSTART helps you track cravings and understand your smoking patterns.
- Visit Smokefree on social media. Grow your support network and stay connected.
- Talk to an expert at a quitline. Call the National Cancer Institute Quitline at 1-877-44U-QUIT (1-877-448-7848) Monday through Friday from 9:00 a.m. to 9:00 p.m. or find your state’s quitline by calling 1-800-QUIT-NOW (1-800-784-8669).
- Ask for help from your Chase Brexton provider or therapist. They have tips.
Eat to feel good.
Food is something we need AND something we can love. Some foods make us feel weighed down, uncomfortably full, or full of heartburn.
Aim for foods that make your body feel good.
Start by focusing on:
- Fruits and vegetables
- Lean meats and plant-based sources of protein
- Less added sugar
- Less processed foods
- Upping the flavor with herbs and spices
- Eat slowly and savor the flavor instead of mindlessly munching
Don’t starve yourself, though. There are lots of ways to eat healthy and feel satisfied.
Want More Support?
Learn more about our nutrition program and get tips and recipes, too.
