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Prevention

By Mayo Clinic staff

Healthy lifestyle choices can help you prevent type 2 diabetes. Even if diabetes runs in your family, diet and exercise can help you prevent the disease. And if you've already been diagnosed with diabetes, the same healthy lifestyle choices can help you prevent potentially serious complications.

  • Eat healthy foods. Choose foods low in fat and calories. Focus on fruits, vegetables and whole grains. For every 1,000 calories you consume, try to have at least 14 grams of fiber, because fiber helps control blood sugar levels.
  • Get more physical activity. Aim for 30 minutes of moderate physical activity a day. Take a brisk daily walk. Ride your bike. Swim laps. If you can't fit in a long workout, break it up into smaller sessions spread throughout the day.
  • Lose excess pounds. If you're overweight, losing 5 to 10 percent of your body weight can reduce the risk of diabetes. To keep your weight in a healthy range, focus on permanent changes to your eating and exercise habits. Motivate yourself by remembering the benefits of losing weight, such as a healthier heart, more energy and improved self-esteem.

Sometimes medication is an option as well. Metformin (Glucophage), an oral diabetes medication, may reduce the risk of type 2 diabetes — but healthy lifestyle choices remain essential.

Coping and support
References
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  2. Your guide to diabetes: Type 1 and type 2. National Institute of Diabetes and Digestive and Kidney Diseases. http://diabetes.niddk.nih.gov/dm/pubs/type1and2/index.htm. Accessed April 1, 2009.
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  16. Sigal RJ, et al. Effects of aerobic training, resistance training, or both on glycemic control in type 2 diabetes. Annals of Internal Medicine. 2007;147:357.
  17. About omnipod. Omnipod.com. http://www.myomnipod.com/products/. Accessed April 3, 2009.
  18. High blood sugar: Definition, symptoms. Juvenile Diabetes Research Foundation. http://www.jdrf.org/index.cfm?fuseaction=home.viewpage&page_id=EC92D98E-1321-C844-13EB771367A49526. Accessed April 3, 2009.
  19. What is hyperosmolar hyperglycemic nonketotic syndrome? American Diabetes Association. http://www.diabetes.org/type-2-diabetes/treatment-conditions/hhns.jsp. Accessed April 7, 2009.
  20. Smoking. American Diabetes Association. http://www.diabetes.org/type-1-diabetes/smoking.jsp. Accessed April 3, 2009.
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June 13, 2009

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