Diabetes Prevention 101

Chances are, you’re coming to my blog for advice on how to treat your diabetes OR get more information to better help someone in your family/household. And while I’m all about helping you manage your chronic disease in a more natural way, I really want everyone to focus on prevention.

Diabetes Prevention 101

Preventative care is very important. This means taking care of yourself before disease strikes or at least delaying some of the complications. Prevention plays an important role in warding of signs and symptoms of diabetes. Being naive and not thinking you will get diabetes because you “eat healthy” is the wrong way to navigate your health.

Especially if diabetes runs in your family (genetics) you are more susceptible to getting it. However, by controlling your weight, your carbohydrates and by exercising you can greatly delay or even prevent diabetes from even knocking on your door.

Lifestyle changes are the most important. Things like, getting more active (or staying active if you already exercise at least 30 minutes per day 5 days per week) and making sure your weight is within a healthy range and stays in a healthy range are two of the most important lifestyle factors that can help prevent type 2 diabetes.

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Eat more plants!

Increase your intake of non-starchy vegetables (excludes potatoes, sweet potatoes, yams, butternut squash, acorn squash, corn and peas) and make half your plate at lunch and dinner FULL of vegetables.

Don’t like your greens? Consider taking a 100% pure veggie blend supplement like this one HERE.


Exercise more for the best blood sugar control!

General recommendations are to exercise 30 minutes per day 5 days per week or 150 minutes per week. This is stated by the American Heart Association. However, for the BEST outcomes of blood sugar control, diabetes prevention and weight management it is recommended to increase exercise to 60+ minutes per day 5-6 days per week.


Get adequate sleep!

I can’t stress enough how much sleep plays a role in our disease prevention plan. There is evidence that not sleeping well on a chronic basis could potentially lead to development of type 2 diabetes.

This occurs due to disrupting the sympathetic nervous system – the body’s stress-management headquarters – and hormonal imbalances, all of which regulate your blood sugar. It is recommended to get 7-9 hours of sleep on average. No less. No more.


Control your carbs!

Notice I didn’t say “eliminate” your carbs. Carbs are energy for the brain and body. No carbs = no energy. When you follow a very low carb diet what happens if your liver will spill out some sugar into your bloodstream to “reassure” your brain that you are not starving.

Aim to keep your carb servings to a minimum. If you are trying to lose weight I would suggest aiming for 2-3 carb servings per meal for both men and women (about the size of one small fist). This is a standard guesstimate and can be adjusted as needed based on lifestyle and age.


Any questions on diabetes prevention? What have you done to keep your weight or blood sugar in better control?

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Author: Katie

Hi! I'm Katie, Registered Dietitian and Certified Diabetes Educator. This website it dedicated to those looking to heal their bodies from the inside out - and it all starts with balancing out your blood sugar. Let's heal disease together one plate at a time.

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