Preventing Type 2 diabetes A study conducted by the Diabetes Prevention Program (DPP) discovered that type 2 diabetes could be prevented and delayed. You can actually do plenty to lower your risk. For example moderate weight loss and an active lifestyle/exercise can delay or prevent the onset of type 2 diabetes. If you are overweight, losing weight can reduce your blood pressure and cholesterol levels as well. Other lifestyle changes such as adopting a healthy diet can lower your risk or prevent type 2 diabetes. Physical activity helps you lose weight, keeps your blood glucose under control, and also helps your body make insulin. Thus it is important to increase physical activity as a mechanism to prevent type 2 diabetes. Here are a few steps to consider when adopting an improved way of living: Consult with a physician to develop a plan to reach and maintain a healthy weight Monitor and keep blood and cholesterol levels in check Participate in some form of physical activity or exercise on a daily basis Make better food choices Exercise You can be creative when incorporating exercise into your daily lifestyle. Actually, exercise of any kind can help reduce your risk of getting diabetes, whether you walk, run, jump rope, or dance to name a few. The emphasis in preventing type 2 diabetes is increasing your level of physical activity. It is recommended that you exercise at a minimum of 30 minutes a day- 5 days a week. Be sure to discuss exercising with your physician in order to develop a regimen that is safe for you. Helpful tips Think about your schedule and find pockets of time when you are able to increase your physical activity. Some suggestions include: Walk, or cycle to work, place of worship, school, etc Park the car further away from your destination Get off the bus further away from your destination Take the stairs instead of the elevator Do desk exercises Dance or play with your children Jump rope Keep an exercise log to monitor your progress Eating Developing a healthy diet can also help reduce the risk of getting type 2 diabetes. Talk with a dietician to develop a diet that fits your health needs as well as your lifestyle. It is usually recommended to eat vegetables, fruits, fish, beans, and poultry. It is also beneficial to eat foods made with whole grains instead of white flour. According to the American Academy of Family Physicians less than 30 percent of your total daily calories should come from fat and less than 10 percent from saturated fat. A diet should include at least 20 grams of fiber per day and carbohydrates should make up 50 to 60 percent of your total daily calories. Your diet also should include at least 20 grams of fiber per day. What you eat has a large impact on your health and how your body functions. By making better choices you can help control your weight, blood glucose, blood pressure, and cholesterol. Eating tips Discuss eating habits with a dietician/diabetic educator to develop a healthy eating plan Increase daily fruit and vegetable intake Reduce portion sizes, especially those high in fat-consult with dietician to discuss correct portion sizes Check food labels for fat content, etc Consider lowering daily caloric intake Keep a food log to monitor your food and drink consumption. People who track their food intake are more successful in weight loss Choose lower-fat and fat free foods Useful Resources The US Department of Health and Human Services has developed a list of ways to become more active. View the list! National Diabetes Education Campaign American Diabetes Association-Nutrition and Recipes