5 Ways To Steer Clear Of Type 2 Diabetes In Your Golden Years

Making necessary lifestyle changes is the best way to prevent type 2 diabetes from developing. The National Institute of Diabetes and Digestive and Kidney Diseases focuses on diet, movement, and healthy eating as key ways to delay the development of type 2 diabetes. There are other strategies, such as monitoring alcohol consumption, that can be implemented as well. Read on for the top five ways to prevent Type 2 Diabetes.

Maintaining a healthy weight is important for diabetes prevention. A healthy body weight is considered to have a body mass index (BMI) between 18.5 to 24.9. Use this BMI calculator to calculate your own and find out your optimal weight range. Also, be sure to speak with your provider about what a healthy weight looks like for you.

Incorporating more healthy foods into one’s diet, along with avoiding unhealthy choices, can make a huge difference in one’s overall health and wellness. Some tips for healthier eating include: 

• Eating Smaller Portions: Eating appropriate quantities of food can help promote weight loss, while eating too much food can lead to weight gain. How much someone should consume depends on a variety of factors, including one’s age, current weight and height, gender, metabolism, and how much physical activity one gets. Learn more about portion sizes at this resource. 
• Drinking More Water, Less Sweetened Beverages: Sweetened beverages include sodas, sports drinks, and juices. Drinking water can help cut calories and keep one feeling hydrated and fuller longer.
• Limiting Unhealthy Foods: These include fatty foods, heavily processed foods, saturated fats, foods with high sugar content, etc. 
• Eating a Well-Rounded Diet: A healthy, balanced diet includes healthy fats, whole grains over refined carbohydrates, and plenty of fruits and vegetables.

Note: To learn more about healthy eating, visit this source.

Becoming more physically active is highly beneficial for many reasons, but a major one is lowering the risk of type 2 diabetes. Physical activity to incorporate into one’s routine includes both aerobic exercise and strength training exercises. Some examples of exercises to consider include: 

• Walking
• Jogging/​running
• Pilates
• Yoga
• Weight lifting 

Note: To learn more about the importance of physical activity and how to move your body daily, visit this source.

Quitting smoking helps lower one’s diabetes risk. Smokers are 50 percent more likely to develop diabetes than nonsmokers. As well, smoking can lead to insulin resistance, which can then lead to type 2 diabetes. Insulin resistance occurs when cells stop responding to insulin, and blood sugar levels become skewed as a result. 

Note: Get support and tips for quitting smoking at this resource. 

Your healthcare provider may be able to offer additional tips or information to help with diabetes prevention, including taking certain diabetes medications if you’re at high risk. Some questions to ask your provider include:

• What’s a healthy weight for me to aim for?
• Am I at risk for prediabetes or type 2 diabetes?
• What are some warning signs of type 2 diabetes I can look out for?
• What are some healthy ways I can lose weight and maintain it?
• How should I alter my diet to lower my risk of type 2 diabetes?
• Do my blood pressure or cholesterol numbers put me at risk of developing type 2 diabetes?
• Do you have any resources I could use to learn more about diabetes and type 2 diabetes prevention?

Diabetes Prevention Resources

Below are some resources your provider may suggest looking into for type 2 diabetes prevention.

• American Diabetes Association: The American Diabetes Association is a nonprofit organization dedicated to those living with diabetes as well as preventing the disease altogether.
• Centers for Disease Control and Prevention Website: The CDC website has numerous educational resources on diabetes. Visit its diabetes section here.
• National Diabetes Prevention Program (National DPP): The CDC-recognized National DPP has a lifestyle change program to help prevent type 2 diabetes. Find a local program here. 
• National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): The NIDDK also has informational and educational resources on diabetes.