Lower your diabetes risk

Eat healthy

Eat your veggies

If you eat 1.5 servings per day of green vegetables you are 14% less likely to develop diabetes.

Skip sugary drinks

Sugar-sweetened beverages like soda and fruit drinks can increase your risk of diabetes even if you’re not overweight.

Eat breakfast

Eating within two or three hours of waking up reduces your risk of diabetes by 34%, new research finds.

Choose fats wisely

Good fats, like those found in vegetable oils, nuts and seeds can help ward off Type 2 diabetes.

Choose whole grains

Eating an extra two servings of whole grains a day decreased the risk of Type 2 diabetes by 21%.

Limit red meat and avoid processed meat

Those who choose healthier protein sources such as nuts, poultry, fish, low-fat dairy or whole grains lower their risk for diabetes.

Choose healthy snacks

Raisins and unsalted almonds, walnuts, pecans and peanuts are good choices to help avoid diabetes.

Skimp on dessert

Choose the ½ cup individual serving of ice cream rather than the ½ gallon container that invites over consumption to help avoid diabetes.

 

Physical Activity

Get moving and eat right

A combination of healthy eating and physical activity cuts your risk of developing diabetes by 58%.

Start walking

A study by the University of Washington showed that adding just 3,500 steps a day was associated with a 29% lower risk of developing diabetes than those who walked less.

Encourage being active

Once a child is overweight, chances are more than doubled that the child will develop diabetes. Children and teens should get 60 minutes a day of exercise.

Lift weights

Weight training can significantly reduce your risk of developing diabetes.

Build strength

A recent study showed that 16 weeks of strength training helped participants better control their blood sugar comparable to taking diabetes medication.

 

Lifestyle changes

Control your weight

Being obese makes you 20-40 times more likely to develop diabetes.

Model healthy habits

Type 2 diabetes runs in families partly because children tend to pick up bad habits, like poor diets, from their parents.

Quit smoking (or don’t start)

Smokers are about 50% more likely to develop diabetes, and the risk increases the more you smoke.

Relax

Chronic stress can elevate your blood-sugar levels, which can lead to diabetes.

Get more sleep

Research shows that those sleeping less than six hours a night have a 60% higher rate of diabetes.

Got Vitamin D?

Research suggests an association between low levels of vitamin D and an increased risk of both Type 1 and Type 2 diabetes.

Turn off the TV

Teens who watch a lot of TV have more body fat, which can increase their risk for diabetes.

Be vigilant

People who work a rotating shift are more likely to develop Type 2 diabetes.

All in the family

If you have a family member with diabetes, you are more likely to develop the disease. 

 

Regular doctor visits

See your doctor

Early treatment of diabetes or prediabetes can prevent serious problems such as loss of eyesight or kidney damage.

Get a flu shot

People with diabetes are at high risk of serious flu complications, even when the diabetes is well-managed.

Keep your blood pressure in check

The chance of developing diabetes increases if your blood pressure is 140/90 or higher.

Monitor cholesterol

If you have  unhealthy levels of bad cholesterol, you are at a higher risk of developing diabetes and heart disease.

Get tested

If you are 45 or older, especially if you are overweight, getting tested for diabetes or prediabetes is strongly recommended.

 

Pregnant or planning a baby?

Pregnant? Get moving

Women who are  physically active before and during their pregnancy reduce their risk of gestational diabetes by about 70%.

Choose breastfeeding

Studies suggest that breast fed infants and those receiving vitamin D supplements may have a reduced risk of developing Type 1 diabetes.

Pregnant? Eat more fiber

One study looked at diets of women before they got pregnant. Each 10-gram increase in fiber a day reduced their risk of gestational diabetes by 26%.