Preventive Care That Stops Diabetes Before It Starts

More than 38 million people in the United States have diabetes. Almost another 98 million people have pre-diabetes (blood sugar levels are higher than usual, but not quite high enough for a diagnosis).

Want to keep yourself from joining their ranks?

Then you’ve got to stop diabetes before it starts with preventative care. 

This will involve a series of lifestyle changes — including a focus on diet and exercise — and regular screenings to check your health. Here’s more detail on how preventative care should work, based on the experience of our team at Primora Primary Care.

Diet 

We’re not talking about fad diets here. Preventing diabetes requires a sustainable, nutritious diet focused on fruits, vegetables, whole grains, and lean proteins. Healthy fats are good; unsaturated fats, sugar, and processed foods are not. Limit your consumption of those foods, along with alcohol, and you’ll be well on your way.

Exercise

Stay physically active. Again, you want a sustainable routine here, so start slow with a daily walk or bike ride, and work your way up to activities like jogging, swimming, and strength training. Aim for 30 minutes of moderate activity on most days.

Lose weight

Eating right and staying active will naturally lead to losing weight, which is very important for preventing diabetes. Even just a small amount helps. The American Diabetes Association recommends that people with prediabetes lose 5%-7% of their body weight. If you weigh 200 pounds, that’s 10-14 pounds. Aim to start with just a pound or two a week.

Sleep

Getting enough sleep is vital as well. Getting less than seven hours of sleep makes it more difficult to manage your blood sugar because your insulin resistance goes up with less sleep. Plus, you’ll often feel hungrier the next day.

Get regular screenings

As part of your regular doctor visits (you’re getting annual exams, right?), check your blood pressure and cholesterol to make sure they’re in normal ranges. Once you’re over 35, you should also have regular A1C tests to check your blood sugar — this is an effective screening tool for prediabetes and diabetes.

When you’re ready to get serious about changing your lifestyle and habits to stop diabetes in its tracks, our team at Primary Primary Care is serious about giving you the guidance you need. To schedule an appointment, call our Bridgeville office or choose your own appointment time online with our convenient scheduler.