Can type 1 diabetes be prevented? Sadly, no. In this guide, when we talk about how to prevent diabetes, reference is being made to type 2 diabetes (T2D). The good news is, it’s possible to prevent the onset of type 2 diabetes by making relevant lifestyle changes.
Seeing an endocrinologist diabetes specialist in conjunction with lifestyle changes is also recommended. Meanwhile, here’s what you need to know on how to prevent diabetes.
Eat a Healthier Diet
Eating a healthier diet is one of the best answers to how to prevent type 2 diabetes. Keep in mind that eating a healthier diet encompasses many aspects, including the following:
- Eating a plant-based diet. A plant-based diet is highly nutritious and provides the carbohydrates, vitamins, and minerals you need for good health. A well-balanced plant diet should include fruits, leafy greens, legumes, and whole grains.
- Eating more healthy fats. Focus on including saturated fats that promote healthy cholesterol levels and heart health.
- Consuming more fiber. Eating enough fiber is especially important because it lowers blood sugar levels by slowing the absorption of sugars.
- Avoiding processed food. It’s essential to avoid refined carbs and processed foods that are high in sugar as they have been linked to an increased risk of T2D.
- Drinking more water. Instead of opting for sugary beverages like soda, drink more water to reduce the risk of T2D.
If you need more help coming up with the best nutrition plan for yourself, talking to an endocrinologist diabetes specialist helps. Alternatively, consult a pediatric endocrinologist for help with your child’s nutrition plan.
Get Regular Physical Activity
Getting regular physical activity is one of the top recommendations when it comes to how to prevent type 2 diabetes. Exercise can help you shed those extra pounds. It also lowers your blood sugar and increases your sensitivity to insulin.
To keep blood sugar within a normal range, it’s recommended that most adults engage in aerobic exercise and resistance training at least two to three times per week. Even moderate-intensity exercise can improve insulin sensitivity, so the goal is not to exercise harder but to move more.
Similarly, regular physical activity helps to reduce insulin resistance in prediabetic children. It’s essential to consult with a pediatric endocrinologist to determine how to maintain the correct blood sugar levels in children through exercise.
Avoid Smoking and Limit Alcohol Consumption
There’s a strong correlation between type 2 diabetes and smoking and alcohol consumption. Smoking cigarettes can increase the risk of type 2 diabetes by up to 40%. That’s because smoking is harmful to health and has a negative impact on body cells. Smoking can cause inflammation in body cells, which promotes insulin resistance.
While moderate alcohol consumption is not a risk factor, heavy drinking could put you at greater risk of developing diabetes. That’s because it leads to unpredictable blood sugar levels, which is not desirable when trying to prevent diabetes. Fortunately, both cigarette smoking and alcohol consumption are preventable causes of diabetes.
Get Rid of Extra Weight
Shedding extra weight reduces your risk of type 2 diabetes, more so if you have prediabetes. Based on research and recommendations from the American Diabetes Association, losing as little as 7% of your body weight can significantly reduce disease progression.
The good news is, continued weight loss beyond this offers more benefits. On the other hand, remaining overweight means you’re seven times more at risk of developing type 2 diabetes. If you’re obese, this risk increases exponentially.
In fact, extra weight is one of the biggest factors behind the development of type 2 diabetes. Excess fat increases inflammation in the body and lowers insulin sensitivity, putting you more at risk of type 2 diabetes.
When losing weight, it’s important to avoid unhealthy fad diets. Instead, you should focus on making small, healthy lifestyle changes that align with reasonable weight-loss goals. Remember, weight loss is all about burning more calories than you eat, so limit your portion sizes and try to move more.
Don’t Hesitate to Ask for Support
Making lifestyle changes is easier when you have the right kind of support. It keeps you on track to achieving your health goals. Besides asking for support from friends and family, you can also seek help from an endocrinologist diabetes specialist.
A qualified and experienced endocrinologist diabetes specialist can provide the resources you need to stay motivated.
If you have prediabetes, an endocrinologist diabetes specialist may suggest that you join the National Diabetes Prevention Program. This involves participating in evidence-based lifestyle change programs that help lower the risk of type 2 diabetes.
In addition, your healthcare provider will also encourage you to stick to your goals by helping you measure your progress. For instance, they can help you keep track of your nutrition, exercise, and weight loss plan so that you stay accountable.
Can Type 1 Diabetes Be Prevented?
This is a common question that often needs to be addressed when talking about how to prevent type 2 diabetes. Type 1 diabetes is an autoimmune disease where the body’s own immune cells wage war on the beta cells of the pancreas responsible for insulin production.
Doctors and scientists are still working on decoding what triggers this attack, though there’s a strong chance the condition is genetic. Eating too much sugar won’t cause type 1 diabetes, and making lifestyle changes will not stop the disease from developing.
The answer to “Can type 1 diabetes be prevented for kids?” is also the same. If you want to know more about type 1 diabetes in kids and teens, consider contacting a pediatric endocrinologist from our team.
November Is National Diabetes Month: A Time to Spread Awareness and Take Charge of Your Health
Every November is National Diabetes Month, and it’s also Diabetes Awareness Month. Each year, Diabetes Awareness Month has a central theme, and this helps improve diabetes education one topic at a time.
During Diabetes Awareness Month, a lot of the focus typically goes towards helping people understand how to prevent diabetes. More specifically, Diabetes Awareness Month is centered on how to prevent type 2 diabetes. Unfortunately, the answer to “Can Type 1 diabetes be prevented?” is invariably no.
For those at risk of T2D, Diabetes Awareness Month can be a lifesaver because it has equipped many people with the right knowledge to reverse their prediabetes. In addition, National Diabetes Month encourages whole communities to team up against diabetes, which has motivated many others to finally make healthy lifestyle changes.
But, whether National Diabetes Month is around the corner or has already passed, the time is always ripe for learning about the simple steps to prevent diabetes.
Want to Learn More About Preventing Diabetes? Contact The Pediatric Endocrine Metabolic Center of Florida
Are you interested in preventing type 2 diabetes, and did you find these tips helpful? Also, is the child in your life at risk of type 2 diabetes? You may feel like there’s still a lot you need to know before you can get a better handle on the disease. Why not visit our Pediatric Endocrine Metabolic Center?
We have experienced children endocrinology specialists and have helped many people in your situation. Your pediatric endocrinologist will review your child’s medical history, perform physical examinations, and provide treatment for endocrine and metabolic problems as per your needs.
Fill out our contact form to request an appointment, and we will take it from there.