Diabetes is a global health concern that affects millions of people worldwide. Among the different types of diabetes, Type 2 is the most prevalent, accounting for about 90% of all cases. Unlike Type 1 diabetes, which is an autoimmune disorder typically diagnosed in childhood, Type 2 diabetes is largely preventable through lifestyle choices. This blog post explores practical ways to reduce the risk of Type 2 diabetes, the importance of early screening, and how Primary Care Partners can help you manage the condition effectively if you are already diagnosed.

Type 2 diabetes occurs when the body becomes resistant to insulin or doesn’t produce enough of it, leading to elevated blood sugar levels. This form of diabetes is often linked to lifestyle factors such as poor diet, lack of physical activity, and obesity. While genetics play a role, Type 2 diabetes is largely preventable, and managing risk factors early can make a significant difference in reducing the likelihood of developing the disease.

Lifestyle Modifications

Adopting a healthy lifestyle is the cornerstone of diabetes prevention. Studies have shown that certain lifestyle changes can reduce the risk of developing Type 2 diabetes by up to 58%. Here are the key strategies:

Eat a Healthy, Balanced Diet

A nutrient-rich diet plays a pivotal role in managing blood sugar levels and preventing insulin resistance. Focus on:

– Whole foods: Fruits, vegetables, whole grains, lean proteins, and healthy fats.

– Minimizing processed foods: Cut back on sugary drinks, snacks, and unhealthy fats.

– The Mediterranean Diet: This eating pattern, rich in healthy fats, fiber, and low-glycemic-index carbohydrates, has been shown to reduce the risk of Type 2 diabetes.

Stay Active

Physical activity improves insulin sensitivity and helps maintain a healthy weight. The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic exercise each week, combined with strength training twice a week. Even small changes—like taking a daily 30-minute walk—can make a big impact on your diabetes risk.

Maintain a Healthy Weight

Obesity, especially excess fat around the abdomen, is a primary risk factor for Type 2 diabetes. Even a modest weight loss of 5-10% of your total body weight can significantly improve insulin sensitivity and lower the risk of diabetes.

Early Screening: Catching Diabetes Early

Prevention is the best strategy, but early detection is key, especially for those at higher risk. Prediabetes —a condition where blood sugar levels are elevated but not high enough for a diabetes diagnosis—affects over 84 million American adults, and most don’t even know they have it. Regular screening can catch prediabetes early, and with appropriate lifestyle changes, you can delay or prevent the onset of Type 2 diabetes.

The CDC recommends regular screenings for individuals over the age of 45 or those with additional risk factors, such as a family history of diabetes, obesity, or hypertension.

Living your Best Life with Diabetes

While prevention is ideal, millions of people worldwide are already living with diabetes. Proper management is essential for preventing complications and maintaining a good quality of life.

If you’ve been diagnosed with Type 2 diabetes, working with your Primary Care Partners provider can help you stay healthy and avoid complications. Primary Care Partners offers a valuable diabetes management class to our valued patients called Living Your Best Life with Diabetes,  where certified diabetes educators Vanessa Carter, RD, and Lora Page, NP, guide participants through:

– Managing Type 2 diabetes

– Setting realistic health goals

– Eating for a healthy weight

– Healthy eating on the go

– The role of exercise, sleep, and mental health in diabetes management

– Understanding medications and blood glucose monitoring technology

These classes take place the second Thursday of each month from 3:30pm – 4:30pm at our 3150 N 12th Street location, in Conference Room A on the Garden Level. To register, please call (970) 255-1576. Please note that a referral from your physician is required, please check with your insurance to confirm coverage for diabetes education.

By adopting healthy lifestyle habits like eating well, staying active, and maintaining a healthy weight, you can significantly reduce your risk of diabetes. For those living with diabetes, Primary Care Partners offers resources, support, and education to help you manage your condition and live your best life.