Reduce your risk of diabetes with these 5 healthy lifestyle tips

November is American Diabetes Month, a time when the medical community puts a much-needed spotlight on the disease that affects over 37 million Americans.

Diabetes is a chronic condition marked by high blood sugar levels, with risk factors like poor diet, lack of exercise and genetics all contributing to the development of the condition. The disease presents as Type 1 or Type 2.

Type 1 diabetes is an autoimmune disease that occurs when the body’s immune system attacks the cells in the pancreas that produce insulin. This means the body can’t produce insulin, and people with Type 1 diabetes require daily insulin injections. Symptoms often develop quickly in childhood or the teen years. 

Type 2 diabetes is more common. When the body doesn’t produce enough insulin or the body’s cells become resistant to insulin, Type 2 diabetes can develop at any age, but it’s more common in people older than 40. It can go unnoticed for many years and is often diagnosed in adults.

For both types of diabetes, effective diabetes management is essential to prevent potential complications like heart disease, kidney issues and nerve damage. By making small, manageable changes to your eating and lifestyle, you can help reduce your risk of diabetes while paving the way for a healthier, more fulfilling life.

Read on to learn about five practical tips you can incorporate into your day-to-day routine to help prevent diabetes and safeguard your health.

Your diet plays a significant role in blood sugar regulation. Foods that are high in sugar and refined carbohydrates can cause spikes in blood sugar. Over time, this may lead to the development of insulin resistance. Insulin is a hormone released by the pancreas that helps regulate blood sugar levels in the body. Insulin resistance causes the body’s cells to become less responsive to insulin, resulting in elevated blood sugar levels. Insulin resistance can eventually lead to Type 2 diabetes, as well as heart disease and other health issues.

One of the most effective ways to lower your risk of diabetes is to focus on primarily eating whole, unprocessed foods like fruits, vegetables, whole grains and lean proteins. Swap out processed snacks like chips or cookies with healthier options like almonds, carrots with hummus, or a piece of fruit. It’s also recommended to limit sugary drinks like sodas and fruit juices by replacing them with water or herbal teas.

Obesity is one of the leading risk factors for diabetes, particularly Type 2 diabetes. Excess weight, especially around the abdomen, increases your body’s resistance to insulin. If you’re overweight, losing even a small percentage of your body weight (between 5% and 10%) can significantly reduce your risk of diabetes.

Rather than focusing on fad diets, try to adopt sustainable eating and exercise habits that facilitate gradual weight loss. Tracking your progress through fitness devices like smartwatches or fitness apps or simply by keeping a health journal can help you stay motivated.

A wellness exam at Midwest Express Clinic helps you monitor your weight and assess diabetes risk by tracking key health metrics like body mass index and blood sugar.

Exercise is one of the most effective ways to maintain healthy blood sugar levels. Physical activity helps your body use insulin more efficiently and keeps your weight in check, which can drastically reduce the risk of developing Type 2 diabetes.

Aim to get in 30 minutes of moderate exercise, such as brisk walking, cycling or swimming, at least five times a week. Even small changes, like taking the stairs instead of the elevator or walking during lunch breaks, can make a difference.

Sleep is vital for overall health and well-being. Poor sleep habits can lead to weight gain and insulin resistance, among other health issues. Aiming for seven to nine hours of sleep per night can help your body repair itself and regulate hormones, including those that control blood sugar levels.

Develop a bedtime routine that promotes relaxation, such as turning off device screens an hour before bed and practicing mindfulness or meditation to unwind. It’s also important to make sure you stick to a regular sleep schedule, even on weekends. Adhering to a sleep schedule ensures that your body maintains a healthy circadian rhythm that promotes quality sleep.

Even if you lead a healthy lifestyle, it’s important to know that some people are more predisposed to diabetes due to factors like genetics, age and race. Groups such as African Americans, Hispanic/Latino Americans, Native Americans and adults over 45 are at higher risk.

If you have a family history or belong to a high-risk group, talk to a healthcare provider at Midwest Express Clinic about getting screened for prediabetes or diabetes. Early detection allows for timely intervention, which can help prevent diabetes from developing.

Midwest Express Clinic offers comprehensive diabetes management services, including convenient daily access to 50-plus clinics for monitoring and checkups, even on weekends and holidays. Their in-house lab provides fast and accurate blood work to guide your management plan, while their experienced physicians prescribe and manage medications tailored to your needs. When necessary, they also make referrals to specialists for additional support.

For urgent care in Northwest Indiana and Chicagoland, visit midwestexpressclinic.com/locations.

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