Can prediabetes, Type 2 diabetes and gestational diabetes be prevented?

Can prediabetes, Type 2 diabetes and gestational diabetes be prevented?

Although diabetes risk factors like family history and race can’t be changed, there are other risk factors that you do have some control over. Adopting some of the healthy lifestyle habits listed below can improve these modifiable risk factors and help to decrease your chances of getting diabetes:

• Eat a healthy diet, such as the Mediterranean or Dash diet. Keep a food diary and calorie count of everything you eat. Cutting 250 calories per day can help you lose ½ pound per week.
• Get physically active. Aim for 30 minutes a day at least five days a week. Start slow and work up to this amount or break up these minutes into more doable 10 minute segments. Walking is great exercise.
• Lose weight if you are overweight. Don’t lose weight if you are pregnant, but check with your obstetrician about healthy weight gain during your pregnancy.
• Lower your stress. Learn relaxation techniques, deep breathing exercises, mindful meditation, yoga and other helpful strategies.
• Limit alcohol intake. Men should drink no more than two alcoholic beverages a day; women should drink no more than one.
• Get an adequate amount of sleep (typically 7 to 9 hours).
• Quit smoking.
• Take medications – to manage existing risk factors for heart disease (e.g., high blood pressure, cholesterol) or to reduce the risk of developing Type 2 diabetes – as directed by your healthcare provider.
• If you think you have symptoms of prediabetes, see your provider.