Diabetes awareness

Wellness tips to reduce your risk of Type 2 diabetes

This month is Diabetes Prevention Month, which is a great time to talk about how you may be able to prevent or delay Type 2 diabetes. According to a 2021 study from the International Diabetes Federation, 537 million people worldwide are living with diabetes – and that number is increasing every year. Some risk factors for diabetes include smoking, lack of physical activity, high A1c levels, high blood pressure and hyperlipidemia. Making small changes to create healthy habits can make a big difference.

Healthy ways to reduce your risk of Type 2 diabetes

Here are some changes you can make that can help prevent diabetes:

• Exercise regularly
• Lower your blood pressure
• Quit smoking
• Avoid alcohol or limit how much you drink
• Get at least seven hours of sleep each night
• Find healthy ways to manage and lower your stress
• Eat nutritious foods

Eat well-balanced meals

The food you eat can play a big role in your health. Eating healthy foods can even help you manage or lower your risk of chronic diseases like diabetes.

Here are some tips that can help you make your meals healthier:

• Limit foods that are high in saturated fat, such as dairy products and red meats, and replace them with foods that are rich in unsaturated fat like olive oil, nuts and fish.
• Eat more non-starchy vegetables to get your daily greens, such as broccoli, kale, lettuce, carrots and bell peppers.
• Swap enriched-grain products with whole grains, such as brown rice, bulgur, quinoa and whole-grain bread. Whole grains have more fiber, which can help level out blood sugar spikes after meals and snacks.

Stay on track

Working with a registered dietitian or a certified wellbeing coach can help you stay motivated. You can also start an accountability group with friends to help you stick with your health goals. Living a healthy lifestyle can help improve other areas of your health, too.

Learn more about diabetes with Sharecare

As a Blue Cross of Idaho member, you have access to Sharecare, a wellbeing app and tool that can help you eat healthier, lower your stress level and get more active. You can find resources on a wide array of health topics, including diabetes, as well as wellbeing tips on how to get and stay healthy.

To get the Sharecare app, visit bcidaho.sharecare.com to create your account, download the app and take the RealAge® Test. Do not download the Sharecare app directly from the App Store or Google Play.

Disclaimer: This wellness program is administered by Sharecare, Inc., an independent company that provides health improvement management services to Blue Cross of Idaho members. Sharecare, Inc., does not provide Blue Cross of Idaho products or services and is solely responsible for the health improvement management services it provides.

 

Posted: November 2, 2022