According to the Centers for Disease Control and Prevention, prediabetes affects more than 88 million Americans. This means 1 in 3 adult Americans are on their way to developing type two diabetes in two to five years.1
With type 2 diabetes, your body cannot properly use the insulin it makes, leading to high blood sugar. This, if left untreated, can be dangerous. Some things that increase your risk of type 2 diabetes are out of your control – like age, family history and access to health resources in your area.
But there are some factors that are in your control. It’s important to address those in order to lower your risk of developing the disease. Here’s what you can do:
Lose weight.
- The risk of developing diabetes increases in proportion to the amount of weight gained.
- The way your body carries fat is a risk factor, too. If you carry your extra weight in your abdomen, your risk is higher than if you store fat in your hips and thighs. 2
Cut out those bad habits.
- Stop smoking now. Studies have shown that smoking increases the risk of developing type 2 diabetes as well as other health problems.
- Cut out sugary drinks and sodas, which can lead to weight gain. If these are your daily source of caffeine, try tea or black coffee, but don’t add creamers and sweeteners.
Move more often.
- Being sedentary for long periods of time can increase your risk. Get up every 30 minutes or so to move around and aim for 30-60 minutes of moderate activity on most days.
Eat a nutritious diet with plenty of fiber.
- Fiber is know to level blood sugar, so this is a great tip for those with prediabetes as well.
- Fiber also helps you feel full, so it’s a good way to lose weight.
- Go for fruits, veggies, beans, whole grains and nuts.
Talk to your doctor.
- If you’re worried about your risk for type 2 diabetes or are having trouble making any of these lifestyle changes, talk to your doctor.
QualChoice Can Help
Our QCARE Diabetes Management Program provides extra care for members living with the disease. Eligible members and dependents can take part at no added cost as part of their QualChoice benefits.*
Learn more about our QCARE programs here. Or call 800.235.7111 or 501.228.7111 and ask to speak to a Care Manager.
NOTE: Programs vary by employer group and benefit plan. Members should check with their benefits administrator.
1 https://www.cdc.gov/diabetes/prevention/about-prediabetes.html
2 https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/symptoms-causes/syc-20351193
