Today, more than 27 million Americans are estimated to have type 2 diabetes—a chronic disease in which the body is not able to use insulin properly in order to process sugars. If untreated, this condition can result in high blood glucose levels and its many associated complications—including heart disease, vision loss, kidney disease, and nerve damage. While type 2 can be effectively managed with proper health care, it’s also important to note that it can be prevented. That’s why, if you are pre-diabetic or are concerned about your overall risk, it’s a smart idea to embrace the following prevention strategies.

5 Simple Strategies to Minimize Diabetes Risk

1. Reduce Portions & Steer Away From Sugar

Eating smaller meals can help reduce your calorie count and thus help you burn excess body fat. This weight loss can help lower insulin resistance and prevent type 2 diabetes from developing. It’s also best to avoid foods that contribute to weight gain and increased risk—such as refined sugars and trans fats. Instead, replace them with items that help improve blood glucose regulation—including high-fiber foods, fruits and veggies, and whole grains.  

2. Exercise Daily for 30 Minutes or More

A combination of strength and aerobic exercise can help you not only lose weight but also lower high blood sugar levels and improve insulin sensitivity. To get the minimum benefits, it’s important to engage in moderate physical activity at least 30 minutes a day, five days a week. Some effective activities can include brisk walking, yoga, swimming, and weight training.

3. Don’t Smoke

The nicotine found in cigarettes is known to increase insulin resistance and can contribute to other serious health risks as well. As such, you should avoid smoking altogether. If you currently smoke, talk to your doctor about ways you can quit—such as by taking cessation medications.

4. Control Blood Pressure

Although the exact link is not known, high blood pressure is associated with a higher risk of type 2 diabetes and vice versa. Healthy eating and exercise may be enough to keep your blood pressure in check, but it’s important to monitor it regularly and talk to your doctor about possible treatment options.

5. Screen Your Glucose Levels Regularly

If you’re diagnosed with pre-diabetes, are over the age of 45, or have a family history of type 2, talk to your health care provider about your screening needs. By testing your blood sugar levels regularly, you can detect patterns to determine if your risk is worsening or improving.

With comprehensive health care resources, Carolina Doctors Med Care can help you tackle type 2 diabetes concerns with confidence. In addition to offering primary care services, this Sanford, NC, clinic can help monitor risks and develop customized plans to help prevent or manage the disease. Visit this provider online to learn more about their services or call (919) 774-3680 to schedule a stress-free appointment with a compassionate physician.