November is Diabetes Awareness Month, a time to spotlight an important health issue affecting millions of people in the U.S. Type 2 diabetes, which is often preventable with the right lifestyle choices. The Kandiyohi County Area Family YMCA is here to help raise awareness about diabetes risks and share practical tips to prevent it, empowering our community to live healthier lives.
What is Type 2 Diabetes?
According to cdc.gov, about 1 in 10 Americans have diabetes, and 90% - 95% of them had type 2 diabetes.
Type 2 diabetes is a condition where the body cannot properly use insulin, a hormone that helps regulate blood sugar levels. Over time, this can lead to elevated blood sugar levels, which increases the risk of heart disease, stroke, kidney damage, and more. While factors like age, genetics, and ethnicity can increase your risk, lifestyle choices play a key role in prevention.
Recognize Your Risk Factors
Understanding the risk factors is the first step in preventing type 2 diabetes. The following factors could put you at a higher risk:
- Being overweight or obese
- Family history of diabetes
- Being over the age of 45
- Physical inactivity
- High blood pressure or cholesterol levels
If you’re at risk, it's never too late to make changes. Here are four steps you can take to prevent type 2 diabetes.
1. Eat More Fruits and Veggies
A diet rich in fruits and vegetables is key to preventing diabetes. These foods are packed with fiber, vitamins, and minerals that help regulate blood sugar. Try to include a variety of colorful vegetables and fruits in your daily meals to maximize health benefits.
Tip: Opt for whole fruits and veggies rather than processed juices or canned options that may contain added sugars and preservatives.
2. Eat More Lean Proteins
Choosing lean protein sources, such as chicken, fish, and plant-based proteins like beans, can help maintain a healthy weight and support stable blood sugar levels. Protein also keeps you fuller for longer, reducing the temptation to snack on high-sugar or processed foods.
Tip: Grill, bake, or steam your proteins to avoid unhealthy fats that can come from frying.
3. Drink More Water
Staying hydrated is essential for good health, and water is the best option. Sugary drinks like soda, fruit punches, and energy drinks are high in calories and can lead to weight gain, which increases the risk of developing type 2 diabetes. Aim to replace sugary beverages with water throughout your day.
Tip: Add slices of cucumber, lemon, or berries to your water for a refreshing twist!
4. Get 150 Minutes of Movement Per Week
Regular physical activity is crucial for preventing type 2 diabetes. Aim for at least 150 minutes of moderate-intensity exercise each week—whether it's walking, swimming, biking, or attending one of the group fitness classes at the YMCA. Physical activity helps your body use insulin more efficiently and keeps your weight in check.
YMCA Programs to Help You Stay Active
At the Kandiyohi County Area Family YMCA, we offer a variety of programs to support your journey to a healthier lifestyle. We’re here to provide the tools and motivation you need to stay active and reduce your risk of diabetes.
Take charge of your health this November during Diabetes Awareness Month. Small changes can make a big difference in reducing your risk for type 2 diabetes. Remember, you have the power to make healthy choices that will benefit your well-being now and in the future.