Lifestyle changes can help you delay or prevent diabetes — and it’s never too late to start making positive changes for your health. Type 2 diabetes is largely preventable.
Here are the steps you take to stay on top of your health:
- Exercise regularly.
Not only is regular physical activity great for your heart, but it can also help you lose weight and better control your blood sugar. Aim for 30 minutes a day, five days a week.
- Lose weight if you need to.
Research has shown that losing as little as 7 percent of your body weight, combined with regular exercise, can lower the risk of diabetes by 58 percent, according to the American Diabetes Association.
- Get enough fiber.
Fiber can help improve blood sugar and help you feel full. Aim to eat 21 to 38 grams of fiber daily. High-fiber foods include fruits, vegetables, beans, whole grains and nuts.
- Switch to whole grains.
Whole-grain products can help maintain blood sugar levels. Look for the word “whole grains” among the first few items in the ingredient list.
- See your doctor.
Talk with your doctor about how often you should visit, and how frequently you should be tested for diabetes.
Several of our facilities offer individual counseling and group classes to help people like you take control of their health. Our certified diabetes educators work with your doctor to develop a customized approach that includes diet, exercise and medication management that you can use to optimize your health.
If you’ve been diagnosed with prediabetes, we can help you prevent or delay diabetes. We also help women with gestational diabetes maintain a healthy pregnancy and develop a post-pregnancy plan for preventing type 2 diabetes.
In group sessions, you’ll work with a trained lifestyle coach and other participants to learn the skills needed to make lasting lifestyle changes. You'll learn how to eat healthy, add physical activity to your life, manage stress, stay motivated and solve problems that can get in the way of healthy changes.