Diabetes is a serious disease that affects the body's ability to turn food into energy
The risks of developing diabetes can include being 45 or older and having certain lifestyle behaviors, such as carrying excess weight, being physically inactive, and having a poor diet. Diabetes is more common in families with a health history of the disease, especially among African Americans, Hispanic/Latino Americans, American Indians, Asian Americans, and Pacific Islanders.
If you are at risk, you can prevent type 2 diabetes by making some healthy lifestyle changes:
Reach a healthy weight
- A small weight loss of 5-7 percent can reduce the risk of high blood sugar, high blood pressure, heart disease, and certain cancers.
- Add more activity to your day. Select an activity that you enjoy. Build up your activity slowly until you reach 30 minutes a day.
Healthy food choices
- Add more fresh fruits, vegetables, whole grains, nuts and seeds, low-fat dairy items, and lean meats. Cook with healthy oils (canola or olive oil). Bake, broil, steam, or grill instead of frying.
The right portion
- Fill half your plate with fresh fruit/vegetables and salad, a quarter with lean meat, and a quarter with whole grains.
- Schedule a routine physical exam with your health care provider. Talk about your risk of developing diabetes and healthy lifestyle changes that you can make. It is also important to discuss early screening tests that can identify diabetes.
For information about lifestyle changes, email email@example.com or call 1-800-355-0885. We are available Monday through Friday from 8 a.m. to 8 p.m. MT.
- Healthwise resource: Prediabetes: Which Treatment Should I Use to Prevent Type 2 Diabetes? (upmc.com)