November is Diabetes Awareness Month, a time to shine a light on a disease that affects millions worldwide. Type 2 diabetes is a growing concern, but with the right knowledge and lifestyle changes, it can be prevented.
What is Type 2 Diabetes?
According to cdc.gov, about 1 in 10 Americans have diabetes, and 90% - 95% of them have type 2 diabetes.
Type 2 diabetes occurs when the body becomes resistant to insulin, a hormone that helps regulate blood sugar levels. Over time, this resistance can lead to high blood sugar levels, which can damage organs and tissues. This article from Mayo Clinic does a great job explaining symptoms, causes, and more.
Recognizing the Risks of Type 2 Diabetes
Type 2 diabetes develops when the body becomes resistant to insulin or doesn’t produce enough insulin. Several factors increase the risk of developing type 2 diabetes, including:
- Being overweight or obese
- Leading a sedentary lifestyle
- Poor diet with high sugar and processed foods
- Family history of diabetes
- High blood pressure or high cholesterol levels
Recognizing these risks early can empower you to make simple but impactful lifestyle changes to prevent or delay the onset of diabetes.
Preventing Type 2 Diabetes
The good news is that you can take steps to prevent type 2 diabetes. Here are some tips to get you started:
- Eat more fruits and veggies: Incorporating a variety of colorful fruits and vegetables into your meals can help you get essential vitamins and minerals while filling you up with fiber to maintain stable blood sugar levels.
- Eat more lean proteins: Lean protein sources like chicken, turkey, fish, and plant-based options such as beans provide energy and help with muscle repair, without spiking blood sugar.
- Drink more water: Staying hydrated by drinking water throughout the day can improve your body’s ability to regulate insulin levels. Water also helps to reduce cravings for sugary drinks, a common contributor to high blood sugar. Try adding fresh cucumber or lemons to your water to mix it up!
- Stay active: Physical activity is a key factor in diabetes prevention. Whether it’s walking, swimming, or attending a fitness class, aim for 150 minutes of moderate exercise each week to improve your body’s ability to use insulin efficiently.
Healthy Living Programs at the Alexandria YMCA
At the Alexandria YMCA, we offer a variety of programs to help you live a healthier lifestyle and reduce your risk of type 2 diabetes. Our programs include:
- Personal training: Work one-on-one with a certified personal trainer to create a personalized fitness plan.
- Small Group Training: Enjoy the benefits of group fitness with the personalized attention of a trainer.
- Blood Pressure Self-Monitoring: Learn how to monitor your blood pressure and take steps to manage it.
Explore more Healthy Living programs here.
By focusing on these prevention tips and leveraging the healthy living programs at the Alexandria Area YMCA, you can reduce your risk of developing type 2 diabetes. Start making changes today, and let us support you along the way.