Studies have shown that Type 2 Diabetes can be prevented or delayed by adopting a few lifestyle changes. Diabetes prevention can occur in numerous settings including worksites, neighborhoods, and communities.
Prevention is as easy as one, two, three. You can lower your risk of type 2 diabetes by remembering these three things:
- Eat Healthy
- Be Active
- Lose Weight
A healthy diet consists of vegetables, fruits and, lean proteins. You want to eat a diet that is low in sodium, carbohydrates and, added sugars and high in nutrients. Green leafy vegetable are high in nutrients and fiber. Fiber helps to keep you fuller longer. Some green leafy vegetables include kale, cabbage, lettuce, and broccoli. You can easily put these in a salad, soup, or simply steam it. Fruits are a good source of nutrients and fiber as well, although they do contain sugars they are natural sugars and go through your body differently than added sugars. Some fruits are higher in sugar content than others. Some fruits that are lower in sugars include strawberries, blueberries, bananas, and blackberries. Lean proteins are great for keeping you feeling full just like fiber. Some good sources of lean proteins include fish, eggs, dried beans, and poultry. Eating healthy can sound difficult in such a fast pace world but, it is possible with a little planning and portion control.
Being active can lower your risk of Type 2 Diabetes. Walking 30 minutes a day has been proven to lower your risk of type 2 diabetes. Here are a few steps to help you become a little more active throughout your day:
- Park farther away from the door.
- Take a walk around the office before lunch and at the end of the day.
- Get a walking partner. Having someone to motivate you can help keep you on track.
- Take 10 minute walks at a time.
Your risk of type 2 diabetes can be lowered by losing 5% - 7% of your total weight, this is possible by remembering the steps above. Stick to the lifestyle changes that are above and you will be on your way to a healthy life with the reduced risk of type 2 diabetes.