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How You Can Prevent Type 2 Diabetes

By Sara Butler

Type 2 diabetes is not an inevitable outcome for many people – it’s preventable. If you’re one of the millions of Americans with prediabetes, there are things you can do to reverse it and prevent or delay the onset of type 2 diabetes in your life. Here are a few simple things you can do to stay healthy and prevent this disease.

Healthy Food Choices

One of the simplest ways to avoid type 2 diabetes is to make better food choices. The food you eat influences your cholesterol, blood pressure, blood sugar, and body weight. You can improve your overall health by:

  • Being mindful of serving size
  • Staying away from fad diets
  • Consuming fresh foods
  • Reducing intake of sugar and high-fat foods
  • Drinking more water each day
  • Tracking your daily food and water intake

Get More Physical Activity

If you can participate in a moderate physical activity for at least 30 minutes per day, you’ll reap the benefits and help prevent type 2 diabetes. That’s because moderate activity can help you maintain a healthy body weight, improve your mood, and help you reduce your risk of chronic health conditions such as diabetes. Plus, you’ll have more energy during the day and probably sleep better at night!

Find something you enjoy doing that helps you move your body for exercise. Sign up for a class, walk with a friend or with your spouse, or ride a bike. Track your activity throughout the day and see how much you progress to help you stay motivated.

Lose Weight

Losing even 5-7 percent of your body weight can help lower your risk of diabetes. Talk to your doctor or chiropractor about the healthiest way to do this, but you can’t go wrong by combining exercise with healthier food choices and working with a medical professional to determine what your weight goals should be. Remember, it’s about being healthy not about being skinny.

Are You At Risk?

How do you know if you’re at risk for type 2 diabetes? You might have prediabetes or be at risk for developing this disease if you:

  • Are over age 45
  • Have a family history of diabetes
  • Are overweight
  • Have high blood pressure
  • Lead a sedentary lifestyle
  • Have had diabetes when pregnant

If you’re concerned about diabetes, then discuss it with a trusted medical professional to understand your risks and determine how you can avoid it.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Lake Forest, Calif.

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