Basic health management strategies taught by nutritionists » Hangry Woman®

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Preventing type 2 diabetes is a powerful step towards improving your overall health and maintaining long-term health.

As a certified health coach and nutritionist, I have seen firsthand that a combination of a balanced diet, regular exercise and community support plays a key role in reducing risk.

Whether you want to manage prediabetes or simply avoid a future type 2 diabetes diagnosis, adopting these diabetes prevention strategies can help you live a healthier life.

Hello! Before you start reading, here are some things to note!

I'm Mila Clarke from The Hangry Woman, I'm a certified health and wellness coach dedicated to helping people who, like me, are living with diabetes find strength, feel less embarrassed and alone, and face their diabetes head on without fear or stigma.

For an ad-free experience, Glucose Guide Paid MembershipYou'll get 30 new recipes every month, personalized health coaching, and a warm community to support you. If you're not ready to get started yet, you can download the app for free to try it out.

What is diabetes?

Type 2 diabetes is a chronic disease that affects how the body processes glucose (sugar), leading to high blood sugar levels.

Type 1 diabetes is typically diagnosed in childhood and is associated with autoimmune problems, while type 2 diabetes often develops in adulthood and is strongly linked to genetics, lifestyle, overweight and obesity.

It is important to note that any type of diabetes can be diagnosed at any age.

Risks and complications

If left unmanaged, type 2 diabetes can lead to serious health complications, including heart disease, kidney damage, nerve damage and vision loss.

Early intervention and prevention strategies can make a big difference in avoiding these outcomes and living a vibrant, healthy life.

The relationship between lifestyle and diabetes

The good news is that many of the risk factors for type 2 diabetes, such as an unhealthy diet, lack of exercise, and being overweight, are somewhat modifiable.

This means that with proper lifestyle changes, you can significantly reduce your chances of developing the disease.

Key strategies for preventing diabetes

Taking control of your health requires several key strategies: Below are some easy-to-follow recommendations that can help prevent type 2 diabetes.

While the advice here is general, it's important to work with your healthcare provider on strategies that are right for you. Certified Health and Wellness Coach

Healthy eating for diabetes prevention

A balanced diet is fundamental to diabetes management and prevention. Focus on eating a variety of nutritious foods, including:

• High fiber vegetablesBroccoli, spinach, and kale help regulate blood sugar levels.
• Lean ProteinFoods like chicken, fish and plant-based proteins will make you feel full without causing a blood sugar spike.
• Whole grains: Replace refined carbohydrates with whole grains like quinoa, brown rice and oats, which are slowly digested and help stabilize blood sugar levels.
• Healthy Fats: Consume unsaturated fatty acids olive oilnuts, and avocados support heart health without raising blood sugar levels.

A simple guideline for creating a balanced diet is “the plate method”: Aim to fill half your plate with non-starchy vegetables, a quarter with lean protein, and the remaining quarter with whole grains or starchy vegetables.

Learn more about healthy eating to prevent diabetes.

Physical Activity and Reduced Diabetes Risk

Regular exercise is one of the most effective ways to reduce your risk of type 2 diabetes. Exercise makes your cells more sensitive to insulin, allowing them to use glucose more efficiently.

To prevent diabetes, try to do the following:

• 150 minutes of moderate aerobic activity per week (Brisk walking, swimming, cycling, etc.)
• Strength training Exercise (such as lifting weights or using resistance bands) at least two days a week to build muscle and improve insulin sensitivity

Physical activity doesn't have to be intense – start with what you can do now and gradually increase your activity level – even simple activities like walking or gardening can have a big impact on your overall health.

Get tips to stay active.

Weight management and diabetes prevention

Maintaining a healthy weight is a key part of diabetes prevention: according to the CDC, losing just 5 to 7 percent of your body weight can reduce your risk of developing type 2 diabetes by up to 58 percent.

Working together Certified Health and Wellness Coach A coach can provide valuable support in creating a sustainable weight loss plan. These experts can help you set realistic goals, keep you accountable, and create an individualized approach to diet and activity. Research shows that people who work with a coach are more likely to maintain long-term weight loss.

Learn more about the benefits of weight loss.

Regular health check-up

Regular checkups with your healthcare provider can help you stay on top of your health and catch early signs of diabetes.

Blood tests such as A1C and fasting glucose tests can help detect prediabetes before it becomes full-blown diabetes. Because diabetes is often linked to heart disease, preventive care such as cholesterol and blood pressure testing is also essential.

Learn about diabetes testing and health screenings.

In addition to lifestyle changes, there are tools and resources that can further support your diabetes prevention efforts.

Monitoring blood glucose levels

Even if you don't have diabetes, monitoring your blood sugar levels can help you understand how different foods and activities affect your blood sugar levels.

Tools such as continuous glucose monitors (CGMs) and simple finger-stick tests can provide valuable insight into how your body responds to different lifestyle choices.
of Dexcom Steroid and Abbott Ringo It is a revolutionary advancement in continuous glucose monitoring (CGM) and biometric tracking technology for people with type 2 diabetes who are not using insulin.

Dexcom Stelo is a next-generation CGM device designed to seamlessly integrate with users' digital health ecosystems, delivering improved accuracy, a more compact design and easier use for users managing their type 2 diabetes without insulin.

Meanwhile, Abbott Lingo is part of Abbott's broader effort to expand into wearable biosensors to help understand the effects of food and their timing.

These devices represent the cutting edge of personalized healthcare, providing deeper real-time biometric insights to help people with diabetes make informed health decisions.

Learn how to monitor your blood sugar levels.

Educational Programs and Support Groups

participate Diabetes Prevention Program (DPP) We can provide the structure and guidance needed to create lasting change.

Many programs are offered both in-person and online and provide education on nutrition, physical activity and weight loss strategies.

Support groups, e.g. Glucose Guide communityprovides a platform to connect with people working on diabetes prevention and those living with diabetes.

This community provides both the accountability and emotional support that's essential to keep you motivated. Additionally, Glucose Guide also offers one-on-one coaching with certified health and wellness coaches.

Check out CDC-certified diabetes prevention programs.

Technology and Apps for Diabetes Management

there are many Apps Designed to help manage and prevent diabetes.

From tracking your food and exercise to monitoring your blood sugar levels, these tools can help you stay on track. Popular diabetes management apps include:

• My Fitness Pal: Helps you keep track of your meals and exercise
• Glucose Buddy: Track your blood sugar and connect to fitness apps
• Carbohydrate Manager: Specially tailored to track your carbohydrate intake
• snack: It helps you understand foods in terms of blood sugar balance and syncs with many popular blood sugar monitoring tools.

Create a supportive environment

Prevention is much easier when you have a supportive environment. Consider these strategies to create a healthy space for you and your family:

Family and social support

Involve your loved ones in their diabetes prevention journey.

By involving those closest to you in meal planning, cooking healthy meals together, and going on family walks, you can create an environment of support and motivation.

Stress Management and Mental Health

Chronic stress can negatively impact blood sugar levels and increase the risk of developing diabetes.

Incorporating stress management techniques such as yoga, meditation and deep breathing can help you maintain emotional balance while supporting your physical health.

Learn stress management techniques.

Final thoughts on diabetes prevention

Preventing type 2 diabetes requires a balanced approach to nutrition, exercise, individualized support and mental health.

By adopting these tools and strategies and working with an expert, such as a certified health coach, you can take a big step toward living a healthier, stronger life.

Take advantage of the many resources available to you. Glucose Guide Communityproviding you with the motivation and support to continue your journey to better health.