How Can I Reduce My Risk for Type 2 Diabetes?
We have so much to be grateful for here in beautiful Madison, Wisconsin: a gorgeous fall season that was bursting with color, innumerable trails and paths that wind around our lovely lakes or meet up with the state-wide Ice Age Trail, and excellent healthcare to keep our families healthy and well.
We also want to have the good fortune of being grateful for good health. November is Diabetes Awareness Month. While some illnesses and conditions are out of our hands, research shows that type 2 diabetes is preventable or at least able to be delayed through lifestyle changes. Here are a few simple, yet impactful ways you can reduce your risk for type 2 diabetes.
Type 2 diabetes is the most common form of diabetes. This condition prevents your body from making or using insulin properly. While it can develop at any time, it most often occurs in those middle-aged or older. While genetics and gestational diabetes can play a factor, the condition can also be brought on by lifestyle choices.
Being overweight or obese is one risk factor for developing type 2 diabetes. Excess belly fat in particular, a waist measurement of forty inches or more for men and thirty-five inches or more for women, is linked to insulin resistance and type 2 diabetes.
Help protect yourself by losing excess weight. Start with a small goal. If you are overweight, losing even just five to seven percent of your body weight can be enough to prevent or delay diabetes. Click here to check to see if you have a healthy body mass index.
Another risk factor for type 2 diabetes is inactivity. Exercise, among its many benefits, lowers the body’s glucose levels. If you are currently inactive, look for ways to incorporate exercise into your daily routine. Aim for thirty minutes of moderate exercise five times a week.
Exercise doesn’t need to be another chore on your to-do list. Have fun with it by setting up a weekly walking date with a friend. Grab a bike and head to one of Madison’s many bike trails. Or go on a family hike instead of watching a movie together. The more enjoyable the experience is, the more likely it’ll stay in your routine.
Eating a diet that helps you maintain a healthy weight and blood sugar level is another key way to keep diabetes away. While eating excess sugar doesn’t necessarily cause diabetes, it can cause weight gain which can lead to diabetes and can make it harder for your body to maintain a healthy glucose level.
Since every person responds differently to foods, it may take some work to learn what sort of diet best suits you and your blood sugar needs. At Our Lady of Hope Clinic, our physician and our nutritionist can work with you to determine the diet that will best serve you.
If you have concerns about diabetes and its prevention, we invite you to become a member of Our Lady of Hope Clinic in order to receive personalized direct primary care, including guidance from our dietician.
Our Lady of Hope Clinic
6425 Odana Road, Suite 13
Madison, WI 53719
Are you ready to become a member? Great! We’re excited to have you on board. Just fill out the form to get the ball rolling and we’ll be in touch.
Still want to learn more about direct primary care or our practice? Reach out! We’re happy to chat and answer questions, at no obligation to you.