Type 2 diabetes is the most prevalent type of diabetes today, but there are steps we can take to prevent it or reduce its presence. According to the United States National Institutes of Health (NIH):
Your chances of developing type 2 diabetes are greater if you have a family history of diabetes, are overweight, or are age 45 or above.
Prevention or delay of type 2 diabetes can be achieved by losing excess weight, engaging in 30 minutes of aerobic activity several days a week, and eating a healthy diet.
Food portions are important. An easy way to judge size is to think of one serving of meat = the palm of your hand, one 3-ounce serving of fish = a checkbook or a cellphone, and one serving of cheese = six dice.
Half or more of daily grains should be from whole grains.
If you plan to begin an exercise program and have not been active, first consult a medical professional on which activities are best.
Try doing aerobic exercise for 30 minutes a day several days per week.
If you have been sitting for an extended period of time, take time to engage in some type of light movement for a few minutes or more every half hour.
The blood pressure goal for most people with diabetes should be under 140/90 mmHg. Consult a health professional on what your goal should be.
– Source: National Institutes of Health, US Department of Health and Human Services