Take Control Before it Starts

Type 2 diabetes is a growing epidemic, but the good news is — it’s largely preventable. If you’re overweight, have a family history of diabetes, or face other risk factors, learning how to prevent Type 2 diabetes can make all the difference. Small, consistent changes like eating healthier, increasing physical activity, and shedding extra pounds can significantly lower your risk. These lifestyle adjustments not only help prevent diabetes but also protect against serious complications like nerve damage, kidney disease, and heart problems down the road. It’s never too late to take charge of your health.

Here’s how to get started:

Tip 1: Get more physical activity

There are many benefits to regular physical activity. Exercise can help you:

• Lose weight
• Lower your blood sugar
• Boosts your sensitivity to insulin — which helps keep your blood sugar within a normal range

Research shows that both aerobic exercise and resistance training can help control diabetes, but the greatest benefit comes from a fitness program that includes both.

Tip 2: Go for whole grains

Whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. Ready to eat whole grains include various breads, pasta products and many cereals. Look for the word “whole” or 100% whole grain on the package and among the first few items in the ingredient list.

Tip 3: Eat plenty of fiber

• Eating more foods with fiber reduces your risk of diabetes by improving your blood sugar control
• And lowers your risk of heart disease
• Fiber promotes weight loss by helping you feel full

Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.

Tip 4: Lose extra weight

If you’re overweight, every pound you lose can improve your health. In one study, overweight adults reduced their diabetes risk by 16 percent for every kilogram (2.2 pounds) of weight lost. Also, those who lost a modest amount of weight — at least 5 to 10 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by almost 60 percent over three years.

Tip 5: Make healthier choices

Think of variety and portion control as part of an overall healthy-eating plan. If you’re older than age 45 and your weight is normal, ask your doctor if diabetes testing is appropriate for you.

The American Diabetes Association recommends blood glucose screening if:

• You’re age 45 or older and overweight
• You’re younger than age 45 and overweight with one or more additional risk factors for type 2 diabetes for example a sedentary lifestyle or a family history of diabetes.

Partner with ADS to Stay on Track

Preventing Type 2 diabetes is a journey — but you don’t have to take that journey alone. At Advanced Diabetes Supply (ADS), we believe in empowering people at every stage of their health journey, even before diabetes develops. Whether you’re living with prediabetes or simply want to lower your risk, our compassionate team is here to help.

Our expert staff, including Certified Diabetes Care and Education Specialists (CDCESs), can offer personalized support to help you make meaningful lifestyle changes. From answering your questions to providing tools and resources that support healthy habits, ADS is your trusted partner in prevention and care.

A healthier future starts with the steps you take today. Connect with ADS to take charge of your diabetes prevention plan — and enjoy the confidence of having a dedicated team by your side every step of the way.