Preventive measures against diabetes -
Make a plan to increase your daily activity, with the goal of being active at least 30 minutes a day most days of the week. Choose activities you enjoy. Walking is one of the best ways to work extra activity into your daily routine:. If you have diabetes, you can take steps to manage it.
One of our self-management training programs can provide skills to help keep you as healthy as possible. This page has been automatically translated from English. MSDH has not reviewed this translation and is not responsible for any inaccuracies.
On this page Your risk Signs of diabetes Preventing diabetes Managing your diabetes Know Your Risk Type 2 diabetes develops when your body loses the ability to control the sugars from the food you eat. You are likely to be at risk if: You are overweight or obese, or You are 45 years old or older.
Even if you are younger than 45, if you're overweight, your risk is higher if: You have a family member parent, brother or sister with diabetes.
You have had gestational diabetes , or you have given birth to at least one baby weighing more than 9 pounds. Your have high cholesterol. Your HDL cholesterol "good" cholesterol is 35 or lower, or your triglyceride level is or higher.
You don't get at least an hour of brisk exercise three times a week. Signs and Symptoms Many people have no signs or symptoms of diabetes, but still have unhealthy blood sugar levels. You're more likely to get type 2 diabetes if you're overweight or have obesity, don't get enough physical activity, or have prediabetes.
Having prediabetes means your blood glucose levels are higher than normal, but not yet high enough for you to be diagnosed with type 2 diabetes. Learn more about the risk factors for type 2 diabetes. If you have prediabetes, the glucose levels in your blood are higher than normal — but not high enough to mean you have type 2 diabetes.
Prediabetes increases your risk of developing type 2 diabetes and other serious health problems, like heart disease and stroke. The good news about prediabetes is that healthy life changes, like losing weight and getting enough physical activity, can prevent or delay type 2 diabetes.
Find out more about prediabetes. Symptoms of type 2 diabetes often develop over several years. Many people with type 2 diabetes have symptoms for a long time without noticing them. Some people may never notice any symptoms. If you have risk factors or notice any symptoms, ask your doctor about getting tested.
Learn more about diabetes symptoms. Use this tool to find out if you're at risk for prediabetes , which makes it more likely that you'll develop type 2 diabetes. Print out the results and take them to your next checkup.
If you're at risk for type 2 diabetes, ask your doctor about getting tested. People ages 35 to 70 years who are overweight need to get tested for diabetes. Your doctor can tell you how often to get tested.
Your doctor may also recommend that you get tested if you're younger than 35 years and at risk for other reasons, like having high blood pressure or having a family member with type 2 diabetes. Keep in mind that the test for diabetes can also show if you have prediabetes.
Learn more about getting tested for diabetes and prediabetes. Depending on your insurance plan, you may be able to get these services at no cost to you. Check with your insurance company to find out more. Find a health center near you and ask about getting tested for diabetes.
Eating healthy can help you control your weight — and help prevent or delay type 2 diabetes. If you have any type of diabetes, eating healthy can also help manage your condition. Learn more about healthy eating.
Choose foods that are low in saturated fats, added sugars, and sodium salt. Try these healthy recipes. If you need help eating healthy, your doctor may also refer you to a registered dietitian.
A registered dietitian is a health professional who helps people with healthy eating. Getting active can lower your risk of type 2 diabetes. It can also help you manage any type of diabetes. Aim for at least minutes a week of moderate-intensity aerobic activity, like walking fast or biking.
If you have a health condition or disability, try these tips for staying active. Your doctor can help you choose the best activities for you. If you're overweight or have obesity, losing weight can help lower your risk for type 2 diabetes. Eating healthy and getting active are great ways to help you lose weight.
Added sugars and syrups may increase blood sugar levels and detract from their protective effects. Type 2 diabetes in kids is on the rise. If your child is at risk of diabetes, implementing some of the prevention tips from the list above can be helpful.
Here are some ideas for preventing and managing diabetes that are more specific to kids 48 , 49 :. Many of the tips on the list above apply to preventing diabetes in kids. Parents can facilitate other healthy behaviors by encouraging exercise, offering nutritious foods, and limiting screen time.
Rather than viewing prediabetes as a stepping stone to diabetes, it may be helpful to see it as a motivator for making changes that can help reduce your risk. Eating the right foods and adopting other lifestyle behaviors that promote healthy blood sugar and insulin levels will give you the best chance of avoiding diabetes.
Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts.
Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.
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Medically reviewed by Kathy W. Warwick, R. Reduce your total carb intake. Exercise regularly. Drink water as your primary beverage. Try to lose excess weight. Discover more about Type 2 Diabetes. Quit smoking. Reduce your portion sizes. Cut back on sedentary behaviors. Follow a high fiber diet. Optimize your vitamin D levels.
Minimize your intake of highly processed foods. Drink coffee or tea. Prevention tips for parents. The bottom line. Was this helpful? How we reviewed this article: History. Apr 13, Written By Lizzie Streit, Franziska Spritzler. Jan 25, Medically Reviewed By Kathy Warwick, RD, LD.
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If you have high blood pressure, you're not alone; it affects nearly one in three American adults. You may need medication to get it under control.
Researchers are exploring the link between type 2 diabetes and certain cancers. The two share some risk factors, such as age, gender and ethnicity, and lifestyle factors.
Breadcrumb Home About Diabetes Get smart about risks and diabetes prevention. Diabetes Prevention. Small changes lead to big results. Learn about lifestyle change programs Overweight? Know the impact. Need reasons to quit? Get Tips on Quitting. High blood pressure If you have high blood pressure, you're not alone; it affects nearly one in three American adults.
Find Out More. The diabetes-cancer link Researchers are exploring the link between type 2 diabetes and certain cancers. Learn About the Link. We're here to help Learn More.
Learn More. Regular exercise can help put you back in control of your life. Read More. If you're at risk of developing type 2 diabetes, there's no better time to turn things around. Your type 2 journey is unique and it starts fresh every day.
: Preventive measures against diabetes| Preventing Type 2 Diabetes - NIDDK | Follow Mayo Clinic. Medical Professionals. Interactive Nutrition Facts label: Dietary fiber. Carbohydrates include sugars and starches — the energy sources for your body — and fiber. Pan A, Sun Q, Bernstein AM, Schulze MB, Manson JE, Willett WC, Hu FB. Plants provide vitamins, minerals and carbohydrates in your diet. Exploring correlates of diabetes-related stress among adults with type 1 diabetes in the T1D exchange clinic registry. |
| Simple Steps to Preventing Diabetes | If you have not been active, talk with your health care professional to figure out which types of exercise are best for you. You can start slowly and work up to your goal. Don't smoke. Smoking can contribute to insulin resistance, which can lead to type 2 diabetes. If you already smoke, try to quit. Talk to your health care provider to see whether there is anything else you can do to delay or to prevent type 2 diabetes. If you are at high risk, your provider may suggest that you take one of a few types of diabetes medicines. NIH: National Institute of Diabetes and Digestive and Kidney Diseases. Learn More. Aim for a Healthy Weight Office of Disease Prevention and Health Promotion Also in Spanish Diabetes Prevention: 5 Tips for Taking Control Mayo Foundation for Medical Education and Research Also in Spanish Diabetes Risk Factors American Heart Association Prevent Type 2 Diabetes in Kids Centers for Disease Control and Prevention Also in Spanish Preventing Type 2 Diabetes National Institute of Diabetes and Digestive and Kidney Diseases Also in Spanish Simple Steps to Preventing Diabetes Harvard School of Public Health Your Game Plan to Prevent Type 2 Diabetes National Institute of Diabetes and Digestive and Kidney Diseases. Clinical Trials. gov: Preventing Diabetes Type 2 National Institutes of Health. Article: Public Expectations and Needs Related to Type 2 Diabetes Prevention: A Article: Relationship between trajectories of dietary iron intake and risk of type Article: The Potential of the Adzuki Bean Vigna angularis and Its Bioactive How to Prevent Diabetes -- see more articles. Most of the time, gestational diabetes goes away after your baby is born. Even if your gestational diabetes goes away, you still have a greater chance of developing type 2 diabetes within 5 to 10 years. Your child may also be more likely to become obese and develop type 2 diabetes later in life. Making healthy choices helps the whole family and may protect your child from becoming obese or developing diabetes. This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases NIDDK , part of the National Institutes of Health. NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts. Home Health Information Diabetes Diabetes Overview Preventing Type 2 Diabetes. English English Español. Diabetes Overview What Is Diabetes? Show child pages. Risk Factors for Type 2 Diabetes Show child pages. Preventing Type 2 Diabetes Hide child pages. Managing Diabetes Show child pages. Grøntved A, Hu FB. Television viewing and risk of type 2 diabetes, cardiovascular disease, and all-cause mortality: a meta-analysis. AlEssa H, Bupathiraju S, Malik V, Wedick N, Campos H, Rosner B, Willett W, Hu FB. Carbohydrate quality measured using multiple quality metrics is negatively associated with type 2 diabetes. de Munter JS, Hu FB, Spiegelman D, Franz M, van Dam RM. Whole grain, bran, and germ intake and risk of type 2 diabetes: a prospective cohort study and systematic review. PLoS medicine. Ludwig DS. The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. Villegas R, Liu S, Gao YT, Yang G, Li H, Zheng W, Shu XO. Prospective study of dietary carbohydrates, glycemic index, glycemic load, and incidence of type 2 diabetes mellitus in middle-aged Chinese women. Archives of internal medicine. Krishnan S, Rosenberg L, Singer M, Hu FB, Djoussé L, Cupples LA, Palmer JR. Glycemic index, glycemic load, and cereal fiber intake and risk of type 2 diabetes in US black women. Archives of Internal Medicine. Sun Q, Spiegelman D, van Dam RM, Holmes MD, Malik VS, Willett WC, Hu FB. White rice, brown rice, and risk of type 2 diabetes in US men and women. Schulze MB, Manson JE, Ludwig DS, Colditz GA, Stampfer MJ, Willett WC, Hu FB. Sugar-sweetened beverages, weight gain, and incidence of type 2 diabetes in young and middle-aged women. Malik VS, Popkin BM, Bray GA, Després JP, Willett WC, Hu FB. Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Palmer JR, Boggs DA, Krishnan S, Hu FB, Singer M, Rosenberg L. Sugar-sweetened beverages and incidence of type 2 diabetes mellitus in African American women. Ludwig DS, Peterson KE, Gortmaker SL. Relation between consumption of sugar-sweetened drinks and childhood obesity: a prospective, observational analysis. The Lancet. Vartanian LR, Schwartz MB, Brownell KD. Effects of soft drink consumption on nutrition and health: a systematic review and meta-analysis. American journal of public health. Ebbeling CB, Feldman HA, Osganian SK, Chomitz VR, Ellenbogen SJ, Ludwig DS. Effects of decreasing sugar-sweetened beverage consumption on body weight in adolescents: a randomized, controlled pilot study. Malik VS, Popkin BM, Bray GA, Després JP, Hu FB. Sugar-sweetened beverages, obesity, type 2 diabetes mellitus, and cardiovascular disease risk. Huxley R, Lee CM, Barzi F, Timmermeister L, Czernichow S, Perkovic V, Grobbee DE, Batty D, Woodward M. Coffee, decaffeinated coffee, and tea consumption in relation to incident type 2 diabetes mellitus: a systematic review with meta-analysis. Van Dam RM, Willett WC, Manson JE, Hu FB. Coffee, caffeine, and risk of type 2 diabetes: a prospective cohort study in younger and middle-aged US women. Bellisle F, Drewnowski A. Intense sweeteners, energy intake and the control of body weight. European journal of clinical nutrition. Lutsey PL, Steffen LM, Stevens J. Dietary intake and the development of the metabolic syndrome. Soft drink consumption and risk of developing cardiometabolic risk factors and the metabolic syndrome in middle-aged adults in the community. De Koning L, Malik VS, Rimm EB, Willett WC, Hu FB. Sugar-sweetened and artificially sweetened beverage consumption and risk of type 2 diabetes in men. The American journal of clinical nutrition. Risérus U, Willett WC, Hu FB. Dietary fats and prevention of type 2 diabetes. Progress in lipid research. Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. New England Journal of Medicine. |
| How to Prevent Type 2 Diabetes: 11 Methods | How often do you dedicate 30 minutes per day for physical activity, such as walking, biking, or swimming? Sign up for free e-newsletters. Proper diet and exercise seem to be the prescription for many common health problems: high blood pressure and cholesterol, heart disease, stroke, and obesity. Size it up: get a handle on portion size. Blood pressure: Does it have a daily pattern? Quit smoking. Food and Drug Administration. |
| Primary prevention of diabetes: what can be done and how much can be prevented? | If you have a health condition or disability, try these tips for staying active. Thus, eating more soluble fiber may reduce fasting blood sugar and insulin levels 34 , What is Prediabetes? After taking just one walk, your blood sugar goes down. Follow Mayo Clinic. |
| Preventing Diabetes | New England journal of medicine. Rana JS, Li TY, Manson JE, Hu FB. Adiposity compared with physical inactivity and risk of type 2 diabetes in women. Diabetes care. Tanasescu M, Leitzmann MF, Rimm EB, Hu FB. Physical activity in relation to cardiovascular disease and total mortality among men with type 2 diabetes. Hu FB, Sigal RJ, Rich-Edwards JW, Colditz GA, Solomon CG, Willett WC, Speizer FE, Manson JE. Walking compared with vigorous physical activity and risk of type 2 diabetes in women: a prospective study. Krishnan S, Rosenberg L, Palmer JR. American journal of epidemiology. Grøntved A, Hu FB. Television viewing and risk of type 2 diabetes, cardiovascular disease, and all-cause mortality: a meta-analysis. AlEssa H, Bupathiraju S, Malik V, Wedick N, Campos H, Rosner B, Willett W, Hu FB. Carbohydrate quality measured using multiple quality metrics is negatively associated with type 2 diabetes. de Munter JS, Hu FB, Spiegelman D, Franz M, van Dam RM. Whole grain, bran, and germ intake and risk of type 2 diabetes: a prospective cohort study and systematic review. PLoS medicine. Ludwig DS. The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. Villegas R, Liu S, Gao YT, Yang G, Li H, Zheng W, Shu XO. Prospective study of dietary carbohydrates, glycemic index, glycemic load, and incidence of type 2 diabetes mellitus in middle-aged Chinese women. Archives of internal medicine. Krishnan S, Rosenberg L, Singer M, Hu FB, Djoussé L, Cupples LA, Palmer JR. Glycemic index, glycemic load, and cereal fiber intake and risk of type 2 diabetes in US black women. Archives of Internal Medicine. Sun Q, Spiegelman D, van Dam RM, Holmes MD, Malik VS, Willett WC, Hu FB. White rice, brown rice, and risk of type 2 diabetes in US men and women. Schulze MB, Manson JE, Ludwig DS, Colditz GA, Stampfer MJ, Willett WC, Hu FB. Sugar-sweetened beverages, weight gain, and incidence of type 2 diabetes in young and middle-aged women. Malik VS, Popkin BM, Bray GA, Després JP, Willett WC, Hu FB. Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Palmer JR, Boggs DA, Krishnan S, Hu FB, Singer M, Rosenberg L. Sugar-sweetened beverages and incidence of type 2 diabetes mellitus in African American women. Ludwig DS, Peterson KE, Gortmaker SL. Relation between consumption of sugar-sweetened drinks and childhood obesity: a prospective, observational analysis. The Lancet. Vartanian LR, Schwartz MB, Brownell KD. Effects of soft drink consumption on nutrition and health: a systematic review and meta-analysis. American journal of public health. Ebbeling CB, Feldman HA, Osganian SK, Chomitz VR, Ellenbogen SJ, Ludwig DS. Effects of decreasing sugar-sweetened beverage consumption on body weight in adolescents: a randomized, controlled pilot study. Malik VS, Popkin BM, Bray GA, Després JP, Hu FB. Sugar-sweetened beverages, obesity, type 2 diabetes mellitus, and cardiovascular disease risk. Huxley R, Lee CM, Barzi F, Timmermeister L, Czernichow S, Perkovic V, Grobbee DE, Batty D, Woodward M. Coffee, decaffeinated coffee, and tea consumption in relation to incident type 2 diabetes mellitus: a systematic review with meta-analysis. Van Dam RM, Willett WC, Manson JE, Hu FB. Coffee, caffeine, and risk of type 2 diabetes: a prospective cohort study in younger and middle-aged US women. Bellisle F, Drewnowski A. Intense sweeteners, energy intake and the control of body weight. European journal of clinical nutrition. Lutsey PL, Steffen LM, Stevens J. Dietary intake and the development of the metabolic syndrome. Soft drink consumption and risk of developing cardiometabolic risk factors and the metabolic syndrome in middle-aged adults in the community. De Koning L, Malik VS, Rimm EB, Willett WC, Hu FB. Sugar-sweetened and artificially sweetened beverage consumption and risk of type 2 diabetes in men. The American journal of clinical nutrition. Risérus U, Willett WC, Hu FB. Dietary fats and prevention of type 2 diabetes. Progress in lipid research. Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. New England Journal of Medicine. Kaushik M, Mozaffarian D, Spiegelman D, Manson JE, Willett WC, Hu FB. Long-chain omega-3 fatty acids, fish intake, and the risk of type 2 diabetes mellitus. Hu FB, Cho E, Rexrode KM, Albert CM, Manson JE. Fish and long-chain ω-3 fatty acid intake and risk of coronary heart disease and total mortality in diabetic women. Pan A, Sun Q, Bernstein AM, Schulze MB, Manson JE, Willett WC, Hu FB. Red meat consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis. Liu G, Zong G, Wu K, Hu Y, Li Y, Willett WC, Eisenberg DM, Hu FB, Sun Q. Meat cooking methods and risk of type 2 diabetes: results from three prospective cohort studies. Qi L, Cornelis MC, Zhang C, Van Dam RM, Hu FB. Genetic predisposition, Western dietary pattern, and the risk of type 2 diabetes in men. Willi C, Bodenmann P, Ghali WA, Faris PD, Cornuz J. Active smoking and the risk of type 2 diabetes: a systematic review and meta-analysis. Djoussé L, Biggs ML, Mukamal KJ, Siscovick DS. Alcohol consumption and type 2 diabetes among older adults: the Cardiovascular Health Study. Rimm EB, Chan J, Stampfer MJ, Colditz GA, Willett WC. Prospective study of cigarette smoking, alcohol use, and the risk of diabetes in men. Koppes LL, Dekker JM, Hendriks HF, Bouter LM, Heine RJ. Following a healthy eating plan. It is important to reduce the amount of calories you eat and drink each day, so you can lose weight and keep it off. To do that, your diet should include smaller portions and less fat and sugar. You should also eat a variety of foods from each food group, including plenty of whole grains, fruits, and vegetables. It's also a good idea to limit red meat, and avoid processed meats. Get regular exercise. Exercise has many health benefits , including helping you to lose weight and lower your blood sugar levels. These both lower your risk of type 2 diabetes. Try to get at least 30 minutes of physical activity 5 days a week. If you have not been active, talk with your health care professional to figure out which types of exercise are best for you. You can start slowly and work up to your goal. Don't smoke. Smoking can contribute to insulin resistance, which can lead to type 2 diabetes. If you already smoke, try to quit. Talk to your health care provider to see whether there is anything else you can do to delay or to prevent type 2 diabetes. If you are at high risk, your provider may suggest that you take one of a few types of diabetes medicines. NIH: National Institute of Diabetes and Digestive and Kidney Diseases. Learn More. Aim for a Healthy Weight Office of Disease Prevention and Health Promotion Also in Spanish Diabetes Prevention: 5 Tips for Taking Control Mayo Foundation for Medical Education and Research Also in Spanish Diabetes Risk Factors American Heart Association Prevent Type 2 Diabetes in Kids Centers for Disease Control and Prevention Also in Spanish Preventing Type 2 Diabetes National Institute of Diabetes and Digestive and Kidney Diseases Also in Spanish Simple Steps to Preventing Diabetes Harvard School of Public Health Your Game Plan to Prevent Type 2 Diabetes National Institute of Diabetes and Digestive and Kidney Diseases. Clinical Trials. gov: Preventing Diabetes Type 2 National Institutes of Health. Article: Public Expectations and Needs Related to Type 2 Diabetes Prevention: A Article: Relationship between trajectories of dietary iron intake and risk of type Article: The Potential of the Adzuki Bean Vigna angularis and Its Bioactive How to Prevent Diabetes -- see more articles. |
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