As we wrap up Diabetes Awareness Month, I wanted to share some tips for diabetes prevention in all ages. I want to first say, however, that diabetes is complex, and it is possible to get diabetes even when you’re doing everything “right!” One of the main causes of diabetes is genetics, which is beyond our control. This means that contrary to what many believe, you cannot “give yourself diabetes” or “eat your way to diabetes.” There are, however, certain habits within our control that can both promote overall health and help to reduce the risk of developing diabetes. Consider trying some of the following:

Engage in movement

Physical activity is not only beneficial for mental health and heart health, but it also helps to lower your blood sugar and keep it within a normal range. All forms of movement are beneficial, so consider incorporating what you enjoy most, whether it’s yoga, walking, or going on a bike ride with the family. Ideally, aim for at least 30 minutes of physical activity per day on most days.

Add some unsaturated fats

Including unsaturated fats in a meal or snack helps to stabilize blood sugar and keep you feeling satisfied. Unsaturated fats also help with the absorption of fat-soluble vitamins, such as vitamin D, and promote heart health. Common sources of unsaturated fats are nuts, seeds, fish, oils (other than coconut oil), and avocado. A quick change to help you and your family eat more unsaturated fats could be cooking with olive oil or canola oil instead of butter.

Add some fiber

Fiber, which is found primarily in fruits, vegetables, legumes, and whole grains, can help to stabilize your blood sugar when you eat. It can also help reduce cholesterol, aid in bowel regularity, and help you feel satisfied. To include enough fiber at meals, aim for half of your plate to be fruits and vegetables. You can also substitute whole grains for simple carbohydrates – consider trying brown rice or quinoa instead of white rice, whole wheat bread instead of white bread, or whole grain pasta instead of regular pasta. Be sure to increase your fiber gradually and drink enough water to avoid constipation.

Attend regular medical visits

Yearly check-ups are helpful when it comes to preventing diabetes because part of the bloodwork your doctor runs includes checking your blood sugar levels. By checking them each year, you can keep an eye on any trends.

It’s easier said than done, but do your best to avoid playing the blame game when it comes to diabetes. Focusing on lifestyle changes that are within your control can help reduce your risk and promote overall health. If you feel you’d like support in making dietary or lifestyle changes, please give us a call! We would be honored to join you and your family in the pursuit of health.