Lower your diabetes risk
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.
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.
Get moving and eat right
A combination of healthy eating and physical activity cuts your risk of developing diabetes by 58%.
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.
Weight training can significantly reduce your risk of developing diabetes.
A recent study showed that 16 weeks of strength training helped participants better control their blood sugar comparable to taking diabetes medication.
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.
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.
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.
If you have unhealthy levels of bad cholesterol, you are at a higher risk of developing diabetes and heart disease.
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%.
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%.