November is Diabetes Awareness Month, a reminder that small lifestyle changes can make a big difference in preventing Type 2 Diabetes. Whether you’re at a desk, on the road, or managing a busy schedule, incorporating more movement and healthier eating habits into your day is key.
Remember, Type 2 diabetes (T2D) is often diagnosed later in life and can be due to genetic predisposition or behavior. T2D is a metabolic disorder in which a person’s body still produces insulin but is unable to use it effectively. It can be managed with diet, exercise, or medication.
The good news is that by making small healthy lifestyle changes, it is possible to prevent Type 2 Diabetes.
Move More.
Limit sitting time and aim for 30 minutes of physical activity, five days a week-just 10 minutes at a time can add up. Start with simple habits like taking a walk after dinner, scheduling daily movement, or finding an activity you enjoy. If you’re overweight, losing just 5-7% of your body weight (10-14 pounds for someone weighing 200 pounds) combined with regular activity can significantly lower your diabetes risk.
Eat Healthier
Focus on balanced meals by following the Diabetes Plate Method:
- Half Your Plate: Non-starchy vegetables like broccoli, carrots, and leafy greens.
-
One Quarter: Lean proteins such as chicken, fish, or beans.
-
One Quarter: Healthy carbohydrates like whole grains, starchy vegetables, or fruit. Choose high-fiber, low-fat foods and drink water instead of sugary beverages. Planning your meals and snacks ahead of time makes healthy choices easier.
Start Small, Stay Consistent
Small, sustainable changes – moving more, eating better, and planning ahead – can go a long way in lowering your risk for Type 2 Diabetes. Take the first step this Diabetes Awareness Month and set yourself up for a healthier future.
