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The prevalence of diabetes has been rising. In the year 2000, about 10% of the population had diabetes. By 2018, that number reached 14.3%. An additional 35% of all US adults are prediabetic, meaning that they are having challenges managing their blood sugar. The combination of prediabetics and diabetics is almost 50% of all adults in the United States. Type 2 Diabetes Mellitus (T2DM) is often called non-insulin dependent diabetes. Unlike Type 1 Diabetes Mellitus where the body attacks itself and destroys the insulin producing cells, there are steps to help prevent the onset of T2DM. 

In T2DM, the body’s insulin production cannot keep up with the amount needed to lower one’s blood sugar level. T2DM is known as insulin resistance or prediabetes. According to the Centers for Disease Control and Prevention, nearly 96 million adults have prediabetes. Prediabetes is often diagnosed when one’s blood sugar levels are higher than normal yet not high enough to be diagnosed as T2DM. This is where many people begin to think about their daily habits, monitor their food take and activity levels. Just because you may have prediabetes does not mean it will lead to diabetes. Becoming more physically active, making healthier choices and self-care will lead you in the right direction, giving you more energy and feeling a sense of accomplishment.

Here are three tips that will help reduce your risk for T2DM: 

• Movement & physical activity
• Healthier food choices 
• Proper self-care

Physical Activity & Diabetes:

Physical activity is good for everyone. Today, many of us sit for our day jobs and end up binge watching that favorite TV show at night. Research has shown that since March of 2020 when the pandemic began, Netflix has added about 15.77 million MORE users than before. There have been 29% of new subscribers for Disney+ and 21% new subscribers to Hulu. The more we sit, the more we eat leaded to an increased caloric intake. Being sedentary can increase our waistlines, putting us at risk for increased weight gain, leading to chronic diseases such as T2DM. Sitting less and moving more can truly make us feel better.

Studies show that getting in that 150 minutes of physical activity per week can reduce the risk of type 2 diabetes by 44%.  Achieving 150 minutes of physical activity per week would be accomplishing 30 minutes of movement, five days a week. Ensure you participate in an activity you enjoy and turn movement into a daily habit. When starting an exercise routine, always consult with your physician prior.  

Participating in exercise helps with T2DM in many ways. If you or someone you know was diagnosed with prediabetes, research from the Diabetes Prevention Program showed that those who participated in a lifestyle intervention of exercise, changes in diet and weight loss reduced their diabetes risk by 58% and lost about 12 pounds of body weight. Exercise aids in weight loss which improves the absorption of glucose in the body and decreases insulin resistance. This combination can lead to better blood sugar control. 

Healthier Food Choices & Diabetes: 

Make healthy choices and small changes to your diet now such as an eating pattern high in fruits, vegetables, whole grains, legumes, nuts, and fish, similar to the Mediterranean-style, will help reduce your risk of diabetes.

Those with Type 2 Diabetes can see a decrease in insulin resistance and better blood glucose control with a focus on healthier nutritional habits. Along with exercise, a sound nutritional plan will help to effectively manage T2DM. Using the plate method can help you choose a good balance of nutrients and promote a healthy diet.

Start by building your plate with non-starchy vegetables. This includes veggies such as spinach, salad greens, broccoli, peppers, or cauliflower. A quarter of your plate should include a starchy food such as whole grain brown rice, winter squash or whole grain bread. Include a healthy protein item of your choice, such as lean cuts of beef, pork or skinless turkey or chicken, seafood, tofu or eggs. Using this method can help promote a healthy balance of fats, proteins and carbohydrates so you are getting the right amount of nutrition you need to help sustain normal blood glucose levels. 

Self-care is good for you:

Take steps towards better health each and every day! Consuming a healthy diet, regular exercise, achieving a good night’s sleep, deep breathing exercises and regular visits with your doctor are good self-care practices to engage in. The reason for this is that lifestyle modifications are very effective for managing blood sugar. 

Care for T2DM by balancing what and when you eat. Eat a source of protein at each meal. Choose foods low in fat. Limit fried and avoid deep friend foods. Eat at least two vegetables per day. Limit added fat and use salt in moderation. Try to eat around the same times each day and plan your meals to achieve your nutrition goals. 

Move for T2DM. Engage in daily physical activity. This can help to lower blood sugar levels, aid in weight control, strengthen bones and muscles, increase energy levels and decrease stress. Even a small increase in activity can reduce the need for diabetes medications. Keep activity fun and be sure you are participating in an activity program you enjoy. 

Find healthy ways to cope with stress. An increase in stress can have an effect on our blood sugar levels. Participating in deep breathing exercises, such as the Box Breathing Method, can help to improve mood and manage our stress levels. Other healthy ways to cope with stress include getting enough sleep, spending time with pets, friends or family members, participating in Yoga or gardening.

If you are concerned about T2DM, regular visits with your doctor is a good self-care practice. Check your blood sugars often and monitor your levels. Share your blood sugar record with your doctor. Have an open conversation with your provider and achieve your health goals, one day at a time.