Diabetes Prevention: 5 Steps You Can Take to Stay Healthy

Around 38 million American adults have diabetes, and 1 in 5 don’t even know it. Over the last two decades, the number of adults with diabetes has more than doubled. 

Furthermore, diabetes is the number one cause of kidney failure, lower-limb amputation, and adult blindness, and it’s the eighth leading cause of death. 

Clearly, our country is in the midst of a health crisis. So, if you’re reading this, you’ve taken an enormous step forward in safeguarding your health. 

Our team of experts at Leading MDs knows how quickly diabetes can destroy your health and lead to potentially life-threatening complications. That’s why we’re focusing on diabetes prevention this National Diabetes Awareness Month. 

Whether you have prediabetes or you’re simply staying vigilant, here are five things you can start doing today to prevent diabetes. 

1. Get some sleep

We’re kicking things off with a lesser-known diabetes hack because people don’t realize how powerful a few extra hours of sleep can be. When you don’t get enough sleep because you’re up too late, can’t stay asleep, or have unusual working hours, your body produces higher-than-normal cortisol levels (stress hormone). 

High levels of cortisol have a negative impact on your blood sugar levels and can contribute to the onset of diabetes. 

We recommend creating a bedtime routine that’s conducive to sleep, including:

• Turning off screens
• Dimming lights
• Adjusting the thermostat
• Setting up a white noise machine

You should also consider exposing yourself to natural light, cutting back on caffeine, and avoiding daytime naps to make sure your body’s biological clock is cued up for a long night’s rest. 

2. Lose your extra weight

Obesity is among the major risk factors for insulin resistance, which means your body fails to regulate blood sugar levels. Many see weight loss as an insurmountable obstacle, but don’t be discouraged. It doesn’t take much weight loss to have a positive effect on your blood sugar. Even a 5% reduction is enough to move your blood sugar numbers in the right direction. 

3. Start eating with your blood sugar in mind

Diabetes is a blood sugar regulation and processing problem, and everything you eat has a direct impact on your blood sugar. So, it stands to reason that the best place to start in preventing diabetes is your diet. 

Your primary goals should be to cut back on calories to help you lose weight and increase your nutrition to stabilize blood sugars. 

There are many diabetes-friendly diet plans, including the DASH diet, intermittent fasting, keto diet, or the Mediterranean diet. These diet plans focus on eating whole foods, adjusting how and when you eat, or both.

However, be advised that dieting without supervision can actually be dangerous. Always check in with your Leading MDs provider before starting a new diet. 

We also encourage you to get good at reading nutrition labels. You might think you’re snacking on healthy food, but a closer look at the label reveals high levels of added sugar, fat, sodium, or harmful ingredients. 

4. Say no to added sugar

Sugar doesn't have to become public enemy number one, but if you’re trying to prevent diabetes, you should keep a safe distance. Having a sweet treat here and there won’t trigger diabetes, but if baked goods, candy, fruit juice concentrates, soft drinks, and sugar cereals are staples of your diet, you’ll definitely be heading that way. 

5. Get moving

If you start moving more (even just 30 minutes a day), you can keep diabetes at bay. Exercise helps you regulate your blood sugar by:

• Improving insulin sensitivity
• Increasing the amount of sugar your muscles can absorb
• Helping you manage your weight

One study found that sticking to an exercise program for eight weeks can lower blood sugar levels as much as diabetes medication. 

Don’t hustle out and sign up for CrossFit, especially if you’re new to exercise. Instead, start with brisk walks around your neighborhood, then graduate to activities like yoga, swimming, bicycling, weight training, and more. 

It’s unsettling when you consider what a diabetes diagnosis can mean for your health, but when you team up with our experts to make positive lifestyle changes, you can potentially avoid diabetes altogether. 

If you’d like more information about diabetes prevention, call our friendly staff at any of our four locations to schedule a preventive medicine consultation. We proudly serve Goodyear, Tempe, Mesa, and Sun City, Arizona.