Start Today & Take Control
Why is prevention so important? Type 2 Diabetes is a serious, long-lasting health condition that can lead to other serious health issues such as heart disease, stroke, blindness and kidney failure. If you can prevent or even delay getting Type 2 Diabetes, you can lower your risk for all those other conditions. You can have prediabetes for years but have no clear symptoms, so it often goes undetected. Find out if you are at risk and take control now!
If your results show you are at high risk for Type 2 diabetes, talk to your doctor about getting a simple blood sugar test.
What to Do if You Have Prediabetes
Usually, simple lifestyle changes like losing weight, participating in regular physical activity, and eating healthy can help you lower your risk for developing Type 2 Diabetes.
The National Diabetes Prevention Program (National DPP) can help you learn to make lasting lifestyle changes and has been proven to cut the risk for Type 2 Diabetes in half. It consists of a full year of support and teaches you how to eat healthy, add physical activity to your routine, manage stress, stay motivated and solve problems that can get in the way of your goals. If you are ready to get started, find a program near you.
You can also choose to make lifestyle changes on your own. See the recommendations below and use this guide developed by the Centers for Disease Control and Prevention to help you take the first steps toward preventing Type 2 Diabetes.
You can make lifestyle changes on your own. See the following recommendations and use a Preventing Type 2 Diabetes Guide developed by the CDC to help you take the first steps toward preventing Type 2 Diabetes.
- Make a plan that works for you, so you can stick to it over time.
- Eat a variety of healthy foods from the major food groups: veggies, fruits, grains, dairy or dairy alternatives and lean protein to make sure you get the vitamins and minerals you need.
- Cook more meals at home and be smart when you eat out by planning ahead.
- Watch your portion sizes and choose water or unsweetened drinks over juices or sugary beverages.
Be Physically Active
- Decide and put it on your calendar to help make it a habit. Start small and build up from there. Make it a goal to be active 30 minutes a day, 5 days a week.
- Begin by finding something that you like doing such as walking, dancing, mowing the lawn, playing sports, or swimming. Do it with a moderate intensity; it should make you breathe harder and make your heart beat faster.
- Walking is a wonderful way to increase your physical activity. It is good for all fitness levels and just 10 minutes at a time can make a difference!
Set Weight Loss Goals
If you are overweight and have prediabetes, losing just five percent of your weight can help reverse prediabetes. Learn more about assessing your weight and reducing your risk.