Healthy Habits
Here are 2 habits to keep type 2 diabetes at bay.
1. Eat Many Vegetables and No Added Sugars, and Lose Weight
If you eat a significant amount of carbohydrates, such as sugars and starches, you can put yourself at high risk. Start going one day a week with no breads, rices, or sugars, and only eat vegetables, fruits and meats. Then, go two days a week without them, and keep to a minimum the fats, sugars and other carbohydrates you eat on the other five days. Most people naturally lose weight this way, but try also eating smaller portions of food whenever you eat, no larger than your fist on a plate. Don't use sugar substitutes, unless it is honey! Some people find that going off of coffee helps.
2. Exercise 30 Minutes or More Daily
You should have exercise in your daily routine. It may be walking, bike riding, pickleball or something else. And, it needs to be consistent, so make a routine. Start with at least 15 minutes per day and work up to 30.
You know what to do, now you just have to do it!
Although positive lifestyle changes influence the behavior of the disease, its treatment is individualized. You should discuss with your physician any information contained herein and how it may apply to your specific medical situation. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
One of the biggest risks to getting diabetes is being overweight. Making the right adjustments pays dividends down the road. Adopting and adhering to a few lifestyle changes allows Type 2 diabetics to lead healthy normal lives. According to the CDC, if you have pre-diabetes, with blood sugar levels that are higher than normal, research shows that you can lower your risk for type 2 diabetes by 58% by:
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Losing 7% of your body weight (or 15 pounds if you weigh 200 pounds)
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Exercising moderately (such as brisk walking) 30 minutes a day, five days a week
Don't worry if you can't get to your ideal body weight. Losing even 10 to 15 pounds can make a huge difference. If you are prediabetic or have type 2 diabetes, work with your health care provider immediately to get any medical treatment you need to manage blood sugar.
Even if you are a healthy weight, you could still have T2D. Take the Risk Quiz to find out if you are at high risk.
Eat Fruits and Vegetables
Lower sugar
Daily
exercise
30 minutes
Stretch
and Move
Relax your heart