Reshaping Your Health: Lowering Your Type 2 Diabetes Risk Starts with a Plan

Nobody wants to hear they’re at risk for type 2 diabetes. Over time, high blood sugar can cause damage throughout the entire body, from the nerves in your brain to the toes on your feet. It’s important to understand the risks of high blood sugar and learn how to prevent or manage health problems before they lead to serious health consequences. 

The good news? You can do something about it! Changing your lifestyle to lose weight, increasing your physical activity and eating balanced foods can cut your chances of developing type 2 diabetes by more than half.

Preventing type 2 diabetes starts today

Gaining knowledge is the first step. Prediabetes occurs when blood glucose levels are higher than normal, but not high enough to be diagnosed as diabetes. Eight out of 10 people with prediabetes don’t have symptoms; which makes getting tested crucial for diagnosis. Along with testing, there are tests you can take to understand your risk and learn more about healthy habits, like this one from the American Diabetes Association.

There are several Diabetes Prevention Programs for individuals at high risk which are designed to delay, and even prevent, type 2 diabetes in adults. Whether you choose the National Diabetes Prevention Program or a local program, there is a wealth of information on lifestyle changes to prevent or delay type 2 diabetes. Registered dietitians are always a good source of support for navigating lifestyle changes.  

Make your action plan

During your journey with type 2 diabetes or prediabetes, you should plan to increase your activity level to 150 minutes of moderate exercise each week with the goal of losing five to seven percent of your body weight (5-7 pounds for every 100 pounds you weigh now). This can be as simple as making small changes to the way you eat, even without giving up the foods you love. Remind yourself that your journey is going to pay off even before you reach your goals. In just a few weeks, you’ll start to have more energy, sleep better and gain confidence. And by the end of your first month, you’ll likely see improvements in your blood pressure and cholesterol levels.

Begin building your personal action plan today by setting goals you want to achieve. You can adjust as needed.

Your action plan should be:

• Realistic: Make plans that fit your life.
• Doable: Plan small changes you will make over time that will contribute to your big goals.
• Specific: Think about what you will do, then where, when and how long you will do it.
• Flexible: Look for ways to cope with challenges, outline strategies to rebound from setbacks and, if something isn’t working, revise your plan.
• Focused on behaviors: Your actions control your outcomes.
• Enjoyable: Change doesn’t have to be painful. Find activities and foods you enjoy. 

An eating plan is also important. Some changes to make include: 

• Use a smaller plate for meals.
• Reduce and limit sugar-sweetened beverages, and drink more water.
• Opt for foods like fruit, vegetables, yogurt, whole grain crackers or nuts over fast food.
• Plan your meals ahead of time and make a shopping list for foods you need to purchase.
• Choose baked, broiled, grilled, steamed, roasted and poached foods instead of fried foods.
• Learn how to read nutrition facts labels.

You’re already halfway there

“It can be easy to feel intimidated and overwhelmed when making changes and starting something new,” says Jill Fulk, OhioHealth registered dietitian. “But making the decision to take control of your health with healthier habits, can give you the confidence and a sense of pride that helps you keep going. And you will feel much better in every way.”

You don’t have to tackle everything all at once. The goal is not a temporary fix; it’s about changing your habits long-term. By making small changes over time, you will reach your goals and you can prevent or delay type 2 diabetes.

Looking for a Diabetes Prevention Program?

OhioHealth offers a CDC-Recognized National Diabetes Prevention Program in Mansfield, hosted by our associates at the Ontario Fitness Center. To explore other options, visit the CDC’s Find a Lifestyle Change Program page to locate a program near you or find virtual offerings. If no programs are available, check with your health insurance provider to see if medical nutrition therapy with a registered dietitian is covered.