How to Prevent Diabetes
Did you know 96 million U.S adults have prediabetes and more than 80% of them don’t know they do? The good news is that prediabetes can be reversed.
Here are some steps you take to help prevent diabetes:
Perform physical activity
- Aerobic exercise.
Aim for 30 minutes or more of moderate to vigorous aerobic exercise — such as brisk walking, swimming, biking or running — on most days for a total of at least 150 minutes a week. - Resistance exercise.
Resistance exercise — at least 2 to 3 times a week — increases your strength, balance and ability to maintain an active life. Resistance training includes weightlifting, yoga and calisthenics. - Limited inactivity.
Breaking up long bouts of inactivity, such as sitting at the computer, can help control blood sugar levels. Take a few minutes to stand, walk around or do some light activity every 30 minutes.
Eat a variety of healthy, fiber-rich foods, which include:
- Fruits, such as tomatoes, peppers and fruit from trees
- Non starchy vegetables, such as leafy greens, broccoli and cauliflower
- Legumes, such as beans, chickpeas and lentils
- Whole grains, such as whole-wheat pasta and bread, whole-grain rice, whole oats, and quinoa
Unsure if you have prediabetes?
Take the 1-minute prediabetes risk test. If you have further questions about your results, schedule a visit with your primary care provider.
