At-Risk for Diabetes: Prevention is Key


Some people are more at risk of diabetes than others. If you have family history of diabetes or your primary physician has warned you about diabetes, you may be more susceptible to the condition. That doesn’t mean you should simply accept the potential development of diabetes. By staying practical about the situation, you can reduce your chance of becoming diabetic. Here Read on for are several tips for preventing to help prevent diabetes and taking control of your life.

Myth about Diabetes: “It’s your own fault that you have diabetes.” False, Diabetes isn’t anyone’s fault. No one knows what causes diabetes. Your eating and activity choices can play a role in your blood sugar control, but it’s not the whole story. Read on for tips to help prevent diabetes.


Exercise is one of the most important steps to preventing diabetes. By exercising you can lower your weight and blood sugar while boosting your insulin sensitivity. This in turn helps normalize your blood sugar range. Set realistic and consistent goals exercise goals to set yourself up for success. Your activity plan and meal plan work together. Being active can help to:

1. Reduce your need for many diabetes medicines or help your body use insulin better.

2. Improve your heart health

3. Give you energy

4. Improves how you look and feel

Whole Grains and Fiber

According to the Mayo Clinic, whole grains can help reduce your risk of diabetes. Ideally, you should strive for at least half of your grains to be whole grains. You can easily identify these items (such as bread or pasta) as they advertise their whole grain content on the label. 100% whole grain foods are best, but in a pinch, some amount of whole grain is still better than enriched grains.

Fiber is another nutrient you need. It’s found in vegetables, fruits and whole grains. By increasing your level of fiber you can improve blood sugar control and promote weight loss. Fiber clings to carbs and fats, which in turn prevent the body from absorbing them.

Skip the Fad Diets

Fad diets may drop weight, but there is almost always a negative side effect. Stick to a balanced diet and exercise to reduce your diabetic potential. Making changes in the way you eat may take time., b But the benefits are well worth it. Here are some steps to help:

1. Start Small. Make one or two changes in your meal plan. Then add another change.

2. Get support. Your meal plan is a healthy way for anyone to eat., s So see if you can get others in your family to join you.

*Helpful Hint: Foods that contain sugar tend to be high in carbohydrates, so the portion size is often quite small.

If you are concerned about diabetes, ask your physician about educational classes which may be offered in your community. If you have a Mercy Care Advantage insurance plan, contact us to learn more aboutand you think you might benefit from our complimentary one-on-one Wellness program, give us a call at 602-285-0505 extension 177. Let us help you set a goal, while you take a chance and envision positive change with exercise, diabetes education/prevention, nutrition education and quitting smoking. Please call us today and we can share how we can tailor a program just for you.

We use Interpreter Services for non-English speaking Mercy Care Advantage Members. Learn more

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