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Diabetes Prevention: Lifestyle Choices for a Healthier Future

Published Date
Author Providence Health Education Team

In this article:

  • Prediabetes is a serious health condition that affects millions worldwide – more than 1in 3 American adults have prediabetes and more than 8 in 10 don’t even know they have it. The good news is that many cases of diabetes can be prevented through simple yet impactful lifestyle changes.
  • By adopting a proactive approach to your health, you can significantly reduce your risk of developing type 2 diabetes. In this blog post, we'll explore key strategies for diabetes prevention and highlight the importance of maintaining a balanced and healthy lifestyle.
  • Participants who engage in the Diabetes Prevention Program have been shown to achieve modest weight loss and a reduction in their risk of developing type 2 diabetes. Learn more by registering for a free, online orientation session: Class Registration (microsoftcrmportals.com)

Understanding Diabetes and its Risk Factors:

Type 2 diabetes occurs when the body's cells become resistant to insulin or when the body doesn't produce enough insulin. This leads to elevated blood sugar levels, which can have serious health implications. Certain factors, such as genetics, age, and ethnicity, can increase your risk of diabetes. However, many risk factors are modifiable through lifestyle changes.

Take the risk test: Take the Test - Prediabetes | Diabetes | CDC

Tips for Diabetes Prevention:

  1. Healthy Eating: A balanced diet plays a crucial role in diabetes prevention. Focus on whole foods, including a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Minimize processed foods, sugary beverages, and excessive consumption of refined carbohydrates.
  2. Regular Physical Activity: Regular exercise helps improve insulin sensitivity and promotes weight management. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening exercises.
  3. Weight Management: Maintaining a healthy weight is key to diabetes prevention. Even modest weight loss can have a significant impact on reducing your risk. Aim for gradual weight loss through a combination of diet and exercise.
  4. Portion Control: Be mindful of portion sizes to avoid overeating. Pay attention to hunger and fullness cues and consider using smaller plates to help control portions.
  5. Limit Sugary Intake: Reduce your consumption of sugary foods and beverages. Choose water, herbal tea, or unsweetened alternatives instead.
  6. Stay Hydrated: Drinking an adequate amount of water can support overall health and help control hunger.
  7. Manage Stress: Chronic stress can contribute to unhealthy lifestyle choices. Practice stress-reduction techniques such as meditation, deep breathing, or yoga.
  8. Quality Sleep: Aim for 7-9 hours of quality sleep each night. Poor sleep can impact insulin sensitivity and increase diabetes risk.
  9. Regular Check-ups: Schedule regular medical check-ups to monitor your health, including blood sugar levels and other relevant indicators.

Building Lasting Habits:

Preventing diabetes is a long-term commitment that involves building healthy habits. Rather than pursuing quick fixes, focus on sustainable changes that become a natural part of your lifestyle. Surround yourself with a supportive community and consider seeking guidance from healthcare professionals or registered dietitians.

Prevent Diabetes Prevention Program:

Prevent DPP is an evidence-based, nationally- recognized program proven to promote & maintain weight loss, prevent type 2 diabetes, and improve overall health. Currently, the program is being offered virtually through Zoom. Learn more by registering for a free, orientation session to help you decide if this program is right for you now, or in the future.

For more information about the program, visit Basecamp Prevention + Wellness (welcometobasecamp.org) or register for a free, online orientation session.

Class Registration (microsoftcrmportals.com)

In Conclusion:

Diabetes prevention is within your reach through a combination of healthy eating, regular physical activity, and overall well-being. By taking control of your health and making conscious choices, you can significantly reduce your risk of developing type 2 diabetes and enjoy a healthier and more vibrant life.