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How to Reduce Your Diabetes Risk

By Sara Butler

Millions of Americans suffer from type 2 diabetes. If you develop diabetes but are unaware of it, then it can lead to serious medical issues such as kidney problems and heart disease. While there are some things you cannot change about yourself that may predispose you to developing diabetes, such as age or genetics, there are some things completely in your control that can help to reduce your risk. Here are a few things you can do to help cut your chances of developing type 2 diabetes.

Focus on Diet

When you're trying to help control your blood sugar levels, diet is one of the areas where your choices have a big impact. If you can reduce the amount of refined sugar and refined carbohydrates in your diet, then you'll go a long way in helping maintain more steady blood sugar.

Replace added sugar and refined carbohydrates in your diet with whole foods that aren't as processed. Whole grains, fresh fruits and vegetables, and lean protein are what you should eat the most of.


Exercise can help you to maintain a healthy body weight, but it does more than that when it comes to diabetes. Exercise can also improve how your body uses insulin and breaks down sugars in your bloodstream. If you exercise, then your body usually needs less insulin to help keep your blood sugar under control.

Moderate intensity exercise most days of the week has been shown in studies to help increase the sensitivity of cells to insulin, which means cells can use it more effectively to help control blood sugar. Aerobic exercise, strength training, and HIIT are just a few of the types of exercise that have been found to be particularly helpful.

Pick an activity you enjoy, even if it's simply walking, and do it regularly for at least 20 minutes per day.

Drink More Water

Water is the best choice for a beverage no matter who you are, but it is especially important for those at risk of developing diabetes. Drinking more water and making it your go-to every day helps you to avoid other beverages that aren't so good for you, such as soda or fruit juice.

Drinking more water helps to control blood sugar and can help you to reach and maintain a healthy body weight, too.

Diabetes is serious, so do what you can to help you avoid it.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Buford, Ga.

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