The good news is that there are steps you can take to keep from getting T2DM.
- Weight: If you are in a healthy weight range, stay there. If you are overweight, a modest weight loss can prevent you from developing diabetes. If you are not able to lose weight, try not to gain weight. If you have a BMI of 35 or higher, consider bariatric surgery.
- Activity: 30 minutes a day of brisk walking or other forms of exercise reduces your risk significantly.
- What You Eat: Avoid sugary drinks (including 100% fruit juice, pop, and other sweetened drinks)—just one serving a day can increase your risk of diabetes by 20-30%.
- Love your java? Just 2-3 cups a day (8 oz each) can decrease your diabetes risk by 11%. Drink black or use non-calorie sweetener and sugar-free creamers or syrup to keep sugar and calories to a minimum.
- Low-fat dairy products, green leafy vegetables and magnesium-rich foods; whole grains, leafy greens, beans, and nuts, are linked to lower diabetes risk and are part of an overall healthy diet.
- Higher levels of vitamin D may decrease your risk of developing diabetes. Have your vitamin D level checked and if necessary follow your doctor’s recommendation for supplements.