Before delving into reducing your risk and controlling type 2 diabetes, we encourage you to read our article, “Understanding Type 2 Diabetes” to best understand the disorder. After reading this article you now understand what type 2 diabetes is, so now let’s discuss how you can reduce your risk and control the disease if you have been diagnosed with it.
Reducing Your Risk of Type 2 Diabetes
Maintaining a Healthy Weight
Being overweight is a risk factor for developing this health issue, so in order to reduce this risk, it is advised to aim to maintain a healthy weight. If you are currently overweight, losing just 5% to 10% of your body weight can greatly decrease your risk of developing type 2 diabetes.
Exercise
Regular physical activity can help to control weight and improve cardiovascular health. Your goal should be at least 150 minutes of physical activity weekly. Ideas for daily physical activity include a brisk walk, taking a cycling class, going for an outdoor bike ride, and/or heading to your local gym for a swim.
Healthy Eating
Avoiding highly processed carbohydrates and sugar-loaded foods, while aiming to eat only whole natural foods. Remember, many beverages are loaded with sugar. Watch your beverage ingredient labels and aim to drink more water. A simple tip when grocery shopping is to only shop the outer aisles. Load your plate with fresh veggies, lean protein, and complex carbohydrates with lots of fiber.
Controlling Type 2 Diabetes
Please see the above information for reducing your risk, as controlling type 2 diabetes is going to include all of the above tactics, in addition to a few more:
Follow Physician’s Orders
Every individual is unique so your treatment plan will also be unique for managing type 2 diabetes. Follow your physician's recommendations.
Take Your Medication
If prescribed medication, follow your physician’s instructions and take your medication as prescribed.
Regularly Test Blood Sugar
Follow your physician’s recommendations on if, when, and how often to check your blood sugars. Always document your levels.
Additional Information
For additional information on reducing your risk or managing existing type 2 diabetes you can set up an appointment with your primary physician and/or visit the following websites:
Prediabetes: Your Chance to Prevent Type 2 Diabetes - CDC
Type 2 Diabetes - American Diabetes Association