Rethink Your Drink Linc
33. Find a water bottle you really like and drink water from itevery day.
34. Peel and eat an orange instead of drinking orange juice.
35. If you drink whole milk, try changing to 2% milk. It has less fat than whole milk. Once you get used to 2% milk, try1% or fat-free milk. This will help you reduce the amount of fat and calories you take in each day.
36. Drink water instead of juice and regular soda.
When Should I Call My Doctor
Its important to monitor diabetes very closely if youre sick. Even a common cold can be dangerous if it interferes with your insulin and blood sugar levels. Make a sick day plan with your healthcare provider so you know how often to check your blood sugar and what medications to take.
Contact your provider right away if you experience:
- Confusion or memory loss.
- Nausea and vomiting for more than four hours.
- Problems with balance or coordination.
- Severe pain anywhere in your body.
- Trouble moving your arms or legs.
A note from Cleveland Clinic
Type 2 diabetes is a disease where your body doesnt make enough insulin and cant use sugar the way it should. Sugar, or glucose, builds up in your blood. High blood sugar can lead to serious health complications. But Type 2 diabetes is manageable. Regular exercise and a healthy diet can help you manage your blood sugar. You may also need medication or insulin. If you have Type 2 diabetes, you should monitor your blood sugar at home regularly and stay in close communication with your healthcare provider.
Last reviewed by a Cleveland Clinic medical professional on 03/25/2021.
Lose Weight If Youre Overweight Or Obese
Although not everyone who develops type 2 diabetes is overweight or obese, the majority are.
Whats more, those with prediabetes tend to carry excess weight in their midsection and around abdominal organs like the liver. This is known as visceral fat.
Excess visceral fat promotes inflammation and insulin resistance, which significantly increase the risk of diabetes (
One study of more than 1,000 people with prediabetes found that for every kilogram of weight participants lost, their risk of diabetes reduced by 16%, up to a maximum reduction of 96% .
There are many healthy options for losing weight, including low-carb, Mediterranean, paleo and vegetarian diets. However, choosing a way of eating you can stick with long-term is key to helping you maintain the weight loss.
One study found that obese people whose blood sugar and insulin levels decreased after losing weight experienced elevations in these values after gaining back all or a portion of the weight they lost .
Carrying excess weight, particularly in the abdominal area, increases the likelihood of developing diabetes. Losing weight may significantly reduce the risk of diabetes.
In an analysis of several studies totaling over one million people, smoking was found to increase the risk of diabetes by 44% in average smokers and 61% in people who smoked more than 20 cigarettes daily .
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How To Delay Or Prevent Type 2 Diabetes
Today, roughly 30 million people in the United States are living with diabetes.1 Thats a substantial number of people who have diabetes. In fact, some health professionals have even labeled it as an epidemic. If youre one of the 30 million who has diabetes, you know what type you have, how to manage it, and the importance of maintaining a healthy blood glucose level. Its something you need to take care of and monitor on a daily basis. If you dont, it can mean the difference between life and death. If you dont have diabetes, it doesnt mean that you should ignore it. It is possible to develop diabetes later in life, especially if you have precursors like prediabetes. Close to 84 million people in the United States have prediabetes.1 What does this mean exactly? In the simplest terms, 84 million people are at high risk for developing diabetes.
This often comes as a shock to many people, especially those that thought diabetes was a genetic condition. However, you can, and many people who have prediabetes will, develop diabetes. Luckily, there are some ways for you to delay, or even prevent, type 2 diabetes from developing. In this article, well discuss prediabetes and everything you need to do to delay or prevent type 2 diabetes.
How To Help Prevent And Manage Type
Walmart pharmacies carry a wide selection of over-the-counter products tailored to people living with diabetes including options from the store’s Equate brand.Shawn Fulton
Theres a good chance you know at least one person living with diabetes or are dealing with it yourself its one of the most common chronic diseases in Canada.According to Diabetes Canada, one in three Canadians has diabetes or prediabetes, yet less than half can identify the main warning signs. And many dont know that untreated diabetes can sometimes lead to heart disease and stroke, plus other medical problems.
Diabetes Canada also says that about 90 to 95 per cent of cases in this country are Type 2, which is often developed after age 40 although over the past two decades an increasing number of children are being diagnosed with it. Type 2 diabetes is often related to risk factors such as obesity, sedentary lifestyle and family history.
If you have diabetes or prediabetes, you can potentiallyhelp avoid some of the complications by effectively managing your health.
Take advantage of World Diabetes Day, a nationally recognized event on November 14 focused on raising awareness of the disease, and get a free blood-glucose test at a Walmart pharmacy. Consider coming in both for testing and to book an appointment with a Walmart pharmacist.
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How To Prevent Type 2 Diabetes
Every day we make choices that affect our health. Take these important five steps to make your lifestyle healthier and to start to prevent or reduce the risk of developing type 2 diabetes, and pre-diabetes:
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Want to give the ketogenic diet a whirl to better manage diabetes? This pioneering program from the Cleveland Clinic offers a way to do just that, with trained counselors who can help you adjust your diet and medication along the way.
The FOMO on diabetes products ends now. This feature by the magazine and website Diabetes Forecast rounds up the best of the best in CGMs , glucagon kits, insulin pens, and more.
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How Can I Lower My Chances Of Developing Type 2 Diabetes
Research such as the Diabetes Prevention Program shows that you can do a lot to reduce your chances of developing type 2 diabetes. Here are some things you can change to lower your risk:
- Lose weight and keep it off. You may be able to prevent or delay diabetes by losing 5 to 7 percent of your starting weight.1 For instance, if you weigh 200 pounds, your goal would be to lose about 10 to 14 pounds.
- Move more. Get at least 30 minutes of physical activity 5 days a week. If you have not been active, talk with your health care professional about which activities are best. Start slowly to build up to your goal.
- Eat healthy foods most of the time. Eat smaller portions to reduce the amount of calories you eat each day and help you lose weight. Choosing foods with less fat is another way to reduce calories. Drink water instead of sweetened beverages.
Ask your health care professional about what other changes you can make to prevent or delay type 2 diabetes.
Most often, your best chance for preventing type 2 diabetes is to make lifestyle changes that work for you long term. Get started with Your Game Plan to Prevent Type 2 Diabetes.
What Are The Symptoms Of Type 2 Diabetes
Symptoms of type 2 diabetes often develop over several years. Many people with type 2 diabetes have symptoms for a long time without noticing them. Some people may never notice any symptoms.
Symptoms of diabetes include:
- Being very thirsty or hungry
- Feeling more tired than usual
- Urinating more than usual
- Losing weight for no reason
- Having cuts or bruises that are slow to heal
- Having blurry vision
- Feeling numb or tingly in your hands or feet
Because symptoms of type 2 diabetes can be hard to spot, its important to talk with your doctor about your risk for type 2 diabetes. If you have risk factors or notice any symptoms, ask your doctor about getting tested.
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Make Changes Part Of Your Everyday
Changing too many things at the same time can make them difficult to stick to in the long run. Start with small things you can change about your everyday routine and build up to more.
We know it can be hard to stay motivated, but remember you’re in this for the long run. Your risk of developing diabetes is serious and you can’t reduce your risk by eating better or moving more for just a couple of weeks.
Drink Water As Your Primary Beverage
Water is by far the most natural beverage you can drink.
Whats more, sticking with water most of the time helps you avoid beverages that are high in sugar, preservatives and other questionable ingredients.
Sugary beverages like soda and punch have been linked to an increased risk of both type 2 diabetes and latent autoimmune diabetes of adults .
LADA is a form of type 1 diabetes that occurs in people over 18 years of age. Unlike the acute symptoms seen with type 1 diabetes in childhood, LADA develops slowly, requiring more treatment as the disease progresses .
One large observational study looked at the diabetes risk of 2,800 people.
Those who consumed more than two servings of sugar-sweetened beverages per day had a 99% increased risk of developing LADA and a 20% increased risk of developing type 2 diabetes .
Researchers of one study on the effects of sweet drinks on diabetes stated that neither artificially sweetened beverages nor fruit juice were good beverages for diabetes prevention .
One 24-week study showed that overweight adults who replaced diet sodas with water while following a weight loss program experienced a decrease in insulin resistance and lower fasting blood sugar and insulin levels .
Drinking water instead of other beverages may help control blood sugar and insulin levels, thereby reducing the risk of diabetes.
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Am I At Risk For Type 2 Diabetes
Many things can put you at risk for type 2 diabetes. For example, you may be at risk if you:
- Have prediabetes
- Are overweight or have obesity
- Have a parent or sibling with type 2 diabetes
- Are African American, Alaska Native, Native American, Asian American, Hispanic or Latino, Native Hawaiian, or Pacific Islander
- Have high blood pressure or high LDL cholesterol
- Are physically active less than 3 times a week
Some risk factors only affect women. You’re also at risk for type 2 diabetes if you:
- Have had gestational diabetes
- Have given birth to a baby who weighed more than 9 pounds
- Have polycystic ovary syndrome
Learn more about the risk factors for type 2 diabetes.
What is prediabetes?
If you have prediabetes, the glucose levels in your blood are higher than normal but not high enough to mean you have type 2 diabetes. Prediabetes increases your risk of developing type 2 diabetes and other serious health problems, like heart disease and stroke.
The good news about prediabetes is that healthy changes, like losing weight and getting enough physical activity, can prevent or delay type 2 diabetes. Find out more about prediabetes.
Keto Diet For Type 2 Diabetes: Does It Work
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Risks Factors For Type 2 Diabetes
The first step toward reversing prediabetes and preventing type 2 diabetes is understanding the risks factors, then taking steps to address controllable issues. The National Institute of Diabetes and Digestive and Kidney Diseases has identified these key factors that can increase a persons risk of developing prediabetes and type 2 diabetes:
- Being 45 or older
- Having a history of heart disease or stroke
- Having a family history of diabetes
According to a 2018 review, the authors state that for people with prediabetes, the combination of diet and exercise is arguably the single most important factor that could halt the progression toward type 2 diabetes.
Eat A Small Meal Lucille
4. Use teaspoons, salad forks, or child-size forks, spoons, and knives to help you take smaller bites and eat less.
5. Make less food look like more by serving your meal on a salad or breakfast plate.
6. Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you are full.
7. Listen to music while you eat instead of watching TV .
How much should I eat?
Try filling your plate like this:
- 1/4 protein
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Type 2 Diabetes Complications And How To Prevent Them
Short-term complications of type 2 diabetes
Hypoglycemia is one of the most common short-term effects of type 2 diabetes. Blood sugar levels change throughout the day. If your blood sugar drops too low, it can be dangerous.
Symptoms of low blood sugar include:
- feeling anxious, hungry, or weak
- tingling or numbness in hands or feet
Extremely low blood sugar can even cause fainting or seizures.
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Monitor your blood sugar to prevent hypoglycemia. If you have symptoms or if your sugar is below 70 mg/dl, attempt to raise it by following the American Diabetes Associations 15-15 Rule.
Eat 15 grams of carbohydrates, wait 15 minutes, and check again. If its still too low, try again. Once things are back to normal, have a normal meal or a nutrient-dense snack. This will help to prevent hypoglycemia from recurring.
Hyperglycemia is high blood sugar. Eating more carbohydrates or sugar than your body can handle can sometimes causes hyperglycemia.
Symptoms of hyperglycemia include:
- increased urination
- too much sugar in your urine
You can check your urine for ketones with an at-home urine test kit if your doctor has confirmed youre experiencing hyperglycemia through testing. If a urine test shows ketones, you should not exercise it can be harmful. Read more on this below.
Talk with your doctor about the safest ways for you to lower your sugar levels.
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Snack On A Veggie Reggie
17. Buy a mix of vegetables when you go food shopping.
18. Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
19. Try eating foods from other countries. Many of these dishes have more vegetables, whole grains, and beans.
20. Buy frozen and low-salt canned vegetables. They may cost less and keep longer than fresh ones.
21. Serve your favorite vegetable and a salad with low-fat macaroni and cheese.
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Risk Factors For Type 2 Diabetes
There are a number of risk factors that can increase your chances of developing both prediabetes and type 2 diabetes. Since these are more likely to be caused by lifestyle habits, there are things to do to reduce your risks. The biggest risk factors are being overweight or obese, maintaining an unhealthy body mass index, consistent high blood pressure, having a family history of diabetes, and living an overly sedentary lifestyle.1 Age is another determining factorpeople over the age of 45 are at a greater risk.
Diagnosing Prediabetes and Diabetes
If you think you have prediabetes talk to your doctor about getting tested today. The only way to know for sure is to get your blood work analyzed. A series of tests are needed to confirm diagnoses for prediabetes or diabetes. The tests include a fasting blood glucose test , an oral glucose tolerance test and an A1C test.1
To make sure youre prepared for the FBG test, and ensure an accurate reading, you have to restrain from eating or drinking anything for eight hours prior to your test. The OGTT will look at how your body absorbs glucose after two hours and an A1C test examines your blood glucose levels over the past few months.1
If you receive an FBG of 100 to 125 mg/dL, a two-hour OGTT of 140 to 199 mg/dL, or an A1C that falls between 5.7 and 6.4 percent, your doctor will diagnose you with prediabetes.1
Can Type 2 Diabetes Be Prevented Naturally
One of the most important factors in the development of diabetes is genetics . However, there are things in our environment and lifestyle we can control to help prevent diabetes naturally or lower our personal risk of developing diabetes, including exercise and weight loss.
When adjusted for family history, the benefits of exercise can be evaluated based on previous studies. Of note, for every 500 kcal burned weekly through exercise, there is a 6% decrease in relative risk for the development of diabetes. This data is from a study done in men who were followed over a period of 10 years. The study also notes a greater benefit in men who were heavier at baseline. There have been similar reports on the effects of exercise in women.
Exercise is thought to be a major determinant of insulin sensitivity in muscle tissue. By increasing exercise, the body uses insulin more efficiently, for up to 70 hours after the exercise period has occurred. Thus, exercising three to four times per week would be beneficial in most people.
The same benefits appear when looking specifically at people with impaired prediabetes . When diet and exercise are used as tools in this population over a 6-year study and compared to a control group, glucose tolerance improves by about 76% compared to deterioration in 67% of the control group. The exercise group also had a lesser rate of progression to type 2 diabetes.
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