5 Tips to Lower Your Risk of Diabetes

Did you know that tomorrow, March 26^th, is American Diabetes Association Alert Day? That’s right, it’s time to check and understand the risks for type 2 diabetes and keep yourself informed on how to prevent it!

Approximately 30 million people in the U.S. are living with diabetes. However, about 7 million of them are undiagnosed – this is why you should take advantage of Diabetes Alert Day! Taking the Diabetes Risk Test will let you know how high your risk is based on underlying factors such as age, weight, sex, family history, physical activity and more. These basic questions can easily determine your likelihood of developing diabetes.

Whether you are or aren’t at risk, this test serves as a reminder to check in on your health and see what you can do to improve upon it.

What is Diabetes?

Before we delve into the steps you can take you lower your risk for diabetes, let’s take a step back and briefly discuss what diabetes is.

Type 1 Diabetes is an autoimmune disorder that is typically diagnosed during childhood or young adulthood. Your immune system attacks your pancreas, which leads to the pancreas producing little to no insulin. Insulin is needed help regulate your blood sugars. It can be diagnosed in anyone and is not preventable. Type 1 makes up roughly 5-10% of those that are diagnosed with diabetes.
Type 2 Diabetes on the other hand develops over time and is caused by genetics and lifestyle factors. The insulin your pancreas is producing is not working efficiently which causes your pancreas to work harder, pumping out more insulin. This is called insulin resistance. Over time your pancreas gets “worn out” and eventually does not making enough to manage your blood sugar levels. About 90-95% of people who have diabetes, have type 2.

5 Tips Lower Your Risk of Diabetes

Stay active: a simple 30 minutes of physical activity a day can keep your healthy! Go for a brisk walk, workout with a friend or spend some time cleaning up your garden.
Choose whole grains. There are a variety of whole grains you can choose from like brown rice, oatmeal, whole-wheat breads, barley, quinoa and so much more! Whole grains provide your body with more fiber, which keep you feeling fuller for longer. It also helps keep your blood sugars more stabilized.
Eat more fruits and veggies. Fruits and veggies will provide you with a number of vitamins and minerals. It also has fiber and natural sugar, which can help curb your sweet tooth!
Choose heart healthy fats. Opt for more unsaturated fats heart healthy fats within your diet. Think: olive oil, nuts, seeds, avocados and fatty fish.
Opt for lean meats. By sticking to leaner cuts of protein, like chicken, turkey and fish, you’ll notice a big reduction in the amount of saturated fat in your diet. Don’t be afraid to use ground turkey instead of beef in some of your favorite recipes!

Remember, it’s never too early or too late to take care of your health! Today is always the day to start making changes, especially when it comes to reducing your risk of preventable diseases.

Need Help Managing Your Diabetes (or Prediabetes)?

Managing your diabetes or prediabetes isn’t just about food. There are many other variables that affect your blood sugar levels. These are the areas I focus on with my clients in my Healthy Living with Diabetes Program: A New Approach to Managing Diabetes Without Dieting.

Learn more about the program HERE.

Apply for your Complementary Managing Diabetes Discovery Session by clicking HERE.