9 Tips to Prevent Type 2 Diabetes

The Centers for Disease Control and Prevention reports that almost 115 million Americans have diabetes or are classified as prediabetic, a condition that means diabetes is close to striking. Since November is National Diabetes Month, we thought we’d review ways you can help keep yourself free from this irreversible and chronic disease.

Here at Medical Alliance of Southern New Jersey in Vineland, New Jersey, the long-term health of our patients is our top concern. To that end, we’ve pulled together a list of nine tips that will help prevent you from getting Type 2 diabetes. Following these tips will not only help keep you free from the disease, they’re a recipe for living that will keep you in good health long into the future.

1. Lose those pounds

Since Type 2 diabetes can lead to a dangerous buildup of glucose, or sugar, in your blood vessels, your cardiovascular system already struggles to supply critical oxygen and nutrients to your body. If you add extra fatty tissue to the equation, you greatly exacerbate this problem.

Losing weight is one of the most effective ways to prevent getting Type 2 diabetes. In fact, one study found that participants who lost just 7% of their body weight reduced their risk of developing diabetes by almost 60%.

2. Get going

Physical exercise can help you lose weight, increase your sensitivity to insulin, and lower your blood sugar levels. This is the ultimate trifecta when it comes to preventing diabetes.

3. Eat your fruits and veggies

A diet high in fiber can do wonders for controlling your blood sugar levels. Instead of grabbing those potato chips, have some carrots or broccoli. And if you have a sweet tooth, satisfy your cravings with fiber-rich fruits, such as apples, bananas, oranges, and raspberries.

4. Back off on the carbs

Carbohydrates are one of the primary offenders when it comes to diabetes, because your body turns them into glucose. While you need some carbs for energy, do your best to keep your carb intake low, so you can keep your glucose levels low. And avoid simple carbs found in processed and refined foods. Empty carbs do little on the nutrient front and just end up pumping more glucose into your bloodstream.

5. Keep it whole

When you’re hungry for grains, make sure they’re whole grains. Whole grains are healthier because they deliver more nutrients than their processed counterparts. Processed grains, just like processed carbs, are essentially devoid of fiber, vitamins, minerals, and antioxidants and only lead to a spike in blood sugar levels.

6. Back off the sugar

Since the hallmark of diabetes is an excess of sugar in your blood, it makes sense to cut out sugar from your diet so you’re not adding to the problem. Sugars are found everywhere, including your fruits and vegetables, so you can’t completely avoid sugar. But you can take a pass on unnecessary sugar, such as that found in cookies and candy.

7. Lose the sweet drinks and add the water

Our nation’s love of sweetened juices and sodas has been very detrimental to the population’s health. These sugary drinks contribute nothing to your health. On the contrary, they are very harmful as all they do is go straight to your beleaguered blood vessels. So, instead of popping open a sweet drink, we urge you to grab a bottle of water instead.

8. Quit smoking

There are numerous reasons you should quit smoking, and we’re going to add the potential for getting diabetes among them. There’s absolutely no upside to smoking, and the effect it has on your cardiovascular system puts you more at risk for developing diabetes.

9. Come and see us

One of the most important things you can do to prevent getting diabetes is to stay on top of your health through regular visits with us. During your physical exams, we can monitor your health and spot the warning signs before they become bigger medical problems.

 

To learn more about preventing Type 2 diabetes, book an appointment online or over the phone with Medical Alliance of Southern New Jersey today.

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