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How to Fight Diabetes With Food and Fitness

Last updated 5 years ago

November is American Diabetes Month, and with the holidays right around the corner, having one less “to do” is always nice. According to the American Diabetes Association (ADA), many of the healthy habits we already practice can help prevent type 2 diabetes.

Nearly 23 million people in the United States have diabetes – and about one-third of them are unaware of their condition. Knowing the facts about diabetes opens the door to embracing lifestyle changes that can make a difference.

Saddleback Memorial Diabetes Clinic recommends incorporating more exercise into your routine. If you’re just starting an activity schedule, begin with 5-10 minutes each day and increase by a few minutes each week. For those who exercise regularly, 30 minutes per day is a good target. How many of your daily activities are on the ADA-recommended activities list?

Another smart move? Simple substitutions lead to consistently healthier food choices, which reduce the risk of type 2 diabetes. These suggestions are a great start:

  • Exchanging sugared cereal for oatmeal
  • Opting for brown rice instead of French fries
  • Eat one serving of baked or broiled fish instead of red meat each week
  • Switch whole milk for low-fat
  • Have a cup of frozen fresh berries instead of ice cream

During American Diabetes Month, take this ADA diabetes risk awareness quiz or share it with a loved one. Risk factors include age, weight and family history.

We encourage you to take some time this month to learn about diabetes and the proactive steps you can take to reduce your risk.


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