November is Diabetes Awareness Month, a time to spotlight an important health issue affecting millions of people in the U.S. Type 2 diabetes, which is often preventable with the right lifestyle choices. The Marshall Area YMCA is here to help raise awareness about diabetes risks and share practical tips to prevent it, empowering our community to live healthier lives.
What is Type 2 Diabetes?
According to cdc.gov, about 1 in 10 Americans have diabetes, and 90% - 95% of them have type 2 diabetes.
Type 2 diabetes occurs when the body becomes resistant to insulin, a hormone that helps regulate blood sugar levels. Over time, this resistance can lead to high blood sugar levels, which can damage organs and tissues. This article from Mayo Clinic does a great job explaining symptoms, causes, and more.
Recognize Your Risk Factors
Understanding the risk factors is the first step in preventing type 2 diabetes. The following factors could put you at a higher risk:
- Being overweight or obese
- Family history of diabetes
- Being over the age of 45
- Physical inactivity
- High blood pressure or cholesterol levels
If you’re at risk, it's never too late to make changes. Here are four steps you can take to prevent type 2 diabetes.
1. Eat More Fruits and Veggies
Incorporating a variety of colorful fruits and vegetables into your meals can help you get essential vitamins and minerals while filling you up with fiber to maintain stable blood sugar levels.
Tip: Opt for whole fruits and veggies rather than processed juices or canned options that may contain added sugars and preservatives.
2. Eat More Lean Proteins
Choosing lean protein sources, such as chicken, fish, and plant-based proteins like beans, can help maintain a healthy weight and support stable blood sugar levels. Protein also keeps you fuller for longer, reducing the temptation to snack on high-sugar or processed foods.
Tip: Grill, bake, or steam your proteins to avoid unhealthy fats that can come from frying.
3. Drink More Water
Staying hydrated by drinking water throughout the day can improve your body’s ability to regulate insulin levels. Water also helps to reduce cravings for sugary drinks, a common contributor to high blood sugar. Try adding fresh cucumber or lemons to your water to mix it up!
4. Stay Active
Regular physical activity is crucial for preventing type 2 diabetes. Aim for at least 150 minutes of moderate-intensity exercise each week—whether it's walking, swimming, biking, or attending one of the group fitness classes at the YMCA. Physical activity helps your body use insulin more efficiently and keeps your weight in check.
YMCA Programs to Help You Stay Active
At the Marshall Area YMCA, we offer a variety of programs to support your journey to a healthier lifestyle. We’re here to provide the tools and motivation you need to stay active and reduce your risk of diabetes.
By focusing on these prevention tips and leveraging the healthy living programs at the Marshall Area YMCA, you can reduce your risk of developing type 2 diabetes. Start making changes today, and let us support you along the way.