10 Easy Ways You Can Help Prevent Diabetes

Did you know that more than 29 million Americans have diabetes? According to The Center for Disease Control and Prevention (CDC), 1 in 4 doesn’t even realize that he or she is diabetic. What’s more, another 86 million adults have pre-diabetes – that’s more than 1 in 3 Americans!

Diabetes is a serious disease that can affect your life and the lives of your loved ones, but there are many steps that you can take to prevent it before it has a chance to develop. Here are 10 ways you can help prevent diabetes and the complications that it brings:

Understand Your Risk – Certain risk factors can eventually culminate into the development of diabetes. These factors include increased weight, blood pressure, cholesterol, and triglyceride levels. Family history and your lifestyle factors such as your eating habits and how active you are can also be factors. Talk to your doctor about your risk for diabetes.

Manage Your Weight – Excessive body fat, especially if it’s stored around your abdomen, can increase your body’s resistance, which may lead to diabetes. If you are overweight, aim to lose at least 5{42682d2826a00416800e81e3f80f7d11f9a9c1d5d7f558e22182d314134dd8d6} of your body weight. For most people, this is about 10 to 20 pounds. Your risk for developing diabetes will drop considerably.

Exercise Regularly – We know that it’s tough sometimes to get the motivation to exercise in the morning or after a long day of work, but regular, moderate physical activity can help stave off diabetes. Exercising doesn’t just help you manage your weight – it also reduces your blood glucose levels and can also improve your blood pressure and cholesterol. We recommend 30 to 60 minutes of moderate activity 5 times a week.

Eat Healthy Food – Fast food and takeout may be fast and easy choices, but they are typically high in salt, fat, and calories. Besides, they don’t provide much nourishment for your body. Reduce the amount of processed food in your life, and begin including more fruits, vegetables, and high-fiber foods like whole grains. You’ll notice that you’ll feel fuller and more energetic overall once you change your diet!

Portion Your Meals – Work on filling your plate with the right proportions of food. Half of your plate should be filled with fruits and vegetables, one-fourth should be filled with protein, and the remaining one-fourth should be filled with whole grains for a balanced, healthy meal.

Drink Water – Multiple studies have linked sugary beverages such as soda with obesity and diabetes. Decrease your intake of soda in favor of water. You will find that your risk for both obesity and diabetes will fall when you take soda out of the picture.

Get More Sleep – Poor quality of sleep and chronic sleep deprivation can increase your risk for obesity, high blood pressure, and diabetes. Make it a point that you relax in the evening and begin to wind down one hour before bed. If you’re having continuous problems with sleeping, be sure to talk to your doctor.

Stress Less – It seems like many of us operate within a constant state of stress. Unfortunately, stress can worsen your health and can perpetuate any negative eating habits you may have. Find ways to relax every single day. Deep breathing, taking regular walks, listening to your favorite music, meditating, or reading a good book are all good ways that you can get rid of stress.

Make Small Changes – The little things add up in time, both good and bad. Make it your mission to start making small, healthier changes. Take the stairs instead of the elevator at work. Catch up with your friends on a walk instead of by texting. Substitute your fries with a salad when you go out to eat. These little changes can really help in the long run!

Get Regular Check-Ups – Warnings signs of type 2 diabetes are subtle, to say the least. Make sure that you see your doctor regularly for check-ups on your blood glucose, blood pressure, and cholesterol levels, especially if you fall into a higher risk category. Early detection of pre-diabetes or diabetes can help you make the necessary changes before it’s too late.

We understand the impact that diabetes can have on your life. That’s why Millbrook Pharmacy carries plenty of supplies and medications that are designed to treat diabetes. We can also work with you on an individual basis to educate you on the disease and offer personalized care and treatment to help you live a healthy life. Stop by today to learn more!

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