How to Lower Your Risk for Type 2 Diabetes

One in 10 Americans has diabetes. Diabetes occurs when your blood sugar is too high and your body cannot make enough insulin — a hormone produced by the pancreas — to function properly. 

Over the last 30 years, the amount of Americans living with diabetes has tripled — up to 95% has Type 2 diabetes. 

The increase in diabetes rates may be because of the rise in obesity, poor diets, and lack of exercise. But you just don’t have to accept the odds — you can do something to lower your chance of getting it.

Losing weight is one of the best ways to lower your risk of developing Type 2 diabetes. But losing weight is easier said than done, and sometimes you need the help of a licensed professional. 

Medically supervised weight loss is the most effective way to slim down and keep the weight off for good to minimize your risk of diabetes so you can look your best. At Copperfield Family Clinic, serving the people in Conroe, Texas, and beyond, is here to explain how you can lower your risk of diabetes to enhance your health and live longer.

What’s my risk of diabetes?

Diabetes is a chronic disease that often takes years to show up. Oftentimes, people live for years without symptoms before realizing they have it. You may be at increased risk for diabetes if you:

• Are overweight
• Are over the age of 44
• Have a direct family member with diabetes
• Aren’t physically active
• Have had gestational diabetes
• Are an African American, American Indian, Hispanic or Latino, or Alaskan Native

You probably know someone in your life that has diabetes, but might not still understand how it happens. 

The impact of diabetes on your body

Your body is a complex, amazing machine. One of the most miraculous ways it functions is by converting food into energy. Your body breaks down the food you eat and converts it into sugar, also called glucose, and emits it into your bloodstream. 

As your blood sugar increases, it sends a message to your pancreas to deliver insulin. When you have diabetes, your body does not create enough insulin, leading to increased levels of sugar in your blood. 

Diabetes leads to a variety of health problems including:

• Heart disease
• Chronic kidney disease
• Nerve damage
• Feet problems
• Oral issues
• Stroke

Take action on your health today by improving healthy habits and minimizing your risk of developing diabetes.

How to minimize your risk for diabetes

While Type 2 diabetes is not curable, it’s treatable. It’s also very preventable. You can greatly minimize your risk by adopting healthy lifestyle choices. 

1. Lose weight

You can reduce your risk of diabetes by losing weight. In a clinically controlled study, patients reduced their risk of diabetes by 60% by losing 7% of their body weight. If you weigh 200 pounds, this means that shedding 10-20 pounds can provide great health benefits.

Our medically supervised weight loss plans provide a customized approach for the quickest and most sustainable results. We can help you lose 1-2 pounds a week by incorporating a plan that works for your lifestyle. 

Your plan may include one or more of the following:

•  meal plans
•  exercise you enjoy
• metabolism-boosting injections
• semaglutide supplements
• lipotropic injections

Once you reach your goal, we provide tools and support to maintain a healthy weight. 

2. Exercise more

The Physical Activity Guidelines for Americans suggest that adults get at least 150 minutes of moderate-intensity exercise per week. You can break this up into activities like:

Aerobic exercise 

For 30 minutes almost everyday include brisk walking, swimming, biking or running into your regimen.

Resistance exercise

Add resistance exercise 2-3 per week with activities like yoga, weight-lifting, calisthenics, and pilates.

Limit inactivity

Avoid long periods of a sedentary lifestyle by taking breaks in your workday to stretch, walk, and move around. By taking a quick break every 30 minutes, you can improve your blood sugar levels while increasing productivity.

3. Incorporate plant-based foods

Make plants an essential part of your diet to increase your intake of vitamins, minerals, and carbohydrates. Fruits and vegetables are rich in fiber and can reduce your risk of diabetes while helping you lose weight.

Some of the best foods to incorporate into your diet include:

• Fruits
• Leafy greens
• Tomatoes
• Broccoli
• Cauliflower
• Legumes
• Chickpeas
• Lentils 

Consuming a high-fiber diet can naturally lower your blood sugar while improving your heart health.

4. Eat healthy fats

You probably know the importance of limiting fatty foods that are high in calories. However, healthy fats should be incorporated into your diet everyday. Healthy fats, also called “unsaturated fats,” provide health benefits like improving heart health and cholesterol levels. 

Good fats include:

• Oils: Olive, sunflower, cottonseed, safflower, and canola
• Nuts: Almonds, peanuts, walnuts
• Seeds: Flaxseed, chia seeds, pumpkin seeds
• Fatty fish: Cod, tuna, salmon, mackerel, and sardines

Fats should make up 20-35% of your daily caloric intake. For a 2,000 calorie diet, this means you should consume about 67 grams of fat or fewer a day.

Type 2 diabetes is a hard truth no one wants to face. You can improve your health and reduce your chance of developing diabetes today. 

A bonus? You might just the toned figure you’ve always wanted. Call 281-789-6477 to start a custom weight loss program or book online.