Make These Lifestyle Changes Now to Help Prevent Diabetes in the Future

If Type 2 diabetes runs in your family or you’ve been diagnosed with prediabetes, you might assume that diabetes is a forgone conclusion, but it doesn’t have to be. Research shows healthy lifestyle changes can keep blood sugar in check and delay or even prevent Type 2 diabetes. 

At Ample Health in Carmichael, California, board-certified internists Deeraj Kamra, MD, and Yelena Popova, PA, specialize in diabetes treatment. They can make personalized recommendations to prevent your blood sugar from spiking. 

To mark National Diabetes Month, we look at three simple lifestyle changes that can help keep diabetes at bay. But first we provide some background.

Understanding diabetes

Diabetes is an umbrella term for several chronic diseases that affect your body’s ability to use blood glucose (sugar). Here’s a closer look at the types of diabetes:

Prediabetes

Prediabetes means your blood sugar levels are high, but not high enough to be diabetes. If you have prediabetes, healthy lifestyle changes can prevent the condition from worsening to Type 2 diabetes.

Type 1 diabetes

Type 1 diabetes, or what used to be called juvenile diabetes, is genetic and causes your immune system to attack the insulin-producing cells in your pancreas. There’s no cure for Type 1 diabetes, and it requires treatment with insulin therapy.

Type 2 diabetes

Type 2 diabetes affects the pancreas’s ability to produce insulin. It also changes how your cells use sugar (glucose), causing it to build up in your bloodstream. Type 2 diabetes commonly affects people 40 and older.

Gestational diabetes

Gestational diabetes occurs during pregnancy. It usually goes away after you give birth but increases the risk of Type 2 diabetes later on.

Lifestyle changes that can help prevent diabetes

There are several things you can do to reduce your risk of Type 2 diabetes, including:

Exercising regularly

Exercise supports heart and lung health but it can also help prevent Type 2 diabetes. One study concluded that exercising at least 150 minutes each week reduced the risk of developing diabetes by 58%.

Exercise is beneficial in several ways. First, it helps you burn excess fat and shed pounds. Second, it increases insulin sensitivity and glucose control, so sugar is less likely to build up in your bloodstream. 

Maintaining a healthy weight

Being overweight affects your metabolism and how your cells respond to insulin. Unfortunately, these things also increase your risk of Type 2 diabetes. 

Losing a small amount of weight can make a significant difference. One study found that losing 5-7% of your body weight reduces the risk of Type 2 diabetes by up to 60%. That means if you weigh 160 pounds, losing 8 pounds more than halves your diabetes risk. 

Eating a nutritious, balanced diet

Junk food and sugary drinks like soda can cause your blood sugar to spike, but a balanced and nutritious diet can keep your blood sugar in the healthy range.

Plant-based diets are particularly beneficial. Research shows that people who eat a diet of  mainly fruits, vegetables, nuts, beans, and whole grains are 20% less likely to develop Type 2 diabetes. Those who eat a strictly plant-based diet are up to 34% less likely to develop Type 2 diabetes.

Contact us about diabetes prevention and treatment

After a discussion of your lifestyle, a physical exam, and lab work, we can make personalized recommendations to prevent Type 2 diabetes.

Contact us at Ample Health in Carmichael, California, if you’re concerned about your diabetes risk. Call our office or book your appointment online today.