Type ll Diabetes (T2DM) is a chronic condition that affects the way your body metabolizes sugar. Someone with T2DM either resists the effects of insulin (a hormone that regulates the movement of sugar into your cells) or does not produce enough insulin to maintain a normal glucose level. In the United States, a surprising 90-95% of all diagnosed cases of Diabetes Mellitus (DM) are Type II. T2DM occurs frequently in adults, but is more commonly being diagnosed in children and adolescents as well. Heredity, obesity, and physical inactivity are all factors that play a role in developing T2DM.
One important thing to remember is that Type ll Diabetes is preventable! Healthy lifestyle choices can help; even if diabetes is common in your family. If you’ve already received a diagnosis of DM, you can use healthy lifestyle choices to help prevent complications like heart disease and nerve, kidney, or eye damage. Managing your weight and engaging in physical activity are important factors in prevention. Research shows that even a modest weight loss of 5-10% is likely to produce health benefits such as improved blood sugars.
The following are some helpful tips to help prevent Type ll Diabetes:
- Eat well-balanced meals and incorporate fresh fruits and vegetables whenever possible.
- Never skip a meal; this may cause you to over eat when food becomes available
- Be prepared! Make sure you have healthy food options available whenever possible; the better choices you have, the better choices you will make!
- Get moving. Attempt to get 30 minutes of exercise 5x a week.
Studies show that structured interventions combining physical activity and weight loss can lower T2DM risk by up to 58% in high-risk populations. If you’re unsure of the different changes that should be made in your diet, talking to a Registered Dietitian can help! Make the commitment to yourself, and start lowering your risk of developing Type II Diabetes today!
