Like many diseases, Type 2 diabetes can often be prevented or at least delayed, but for most of us, that means making some changes.
And change is hard. Preventing Type 2 diabetes usually requires losing weight, changing what you eat every day and exercising more.
Most experts recommend breaking big changes down into lots of little steps. Instead of starting your exercise plan by training for a marathon, for example, work your way up to a 30-minute walk every day.
The American Diabetes Association offers these tips for making big changes that add up to better health:
- Ask yourself if you’re ready, willing and able to change
And be honest. Many of us aren’t. - Ask what you’re willing to do
If the answer to question 1 is “yes,” ask yourself what, specifically, you’re ready, willing and able to change, and again, be honest. Can you commit to more exercise? Can you commit to buying healthier foods at the grocery store or giving up sweets? Start with something small and simple, like substituting water for soda, or a piece of fruit for your daily doughnut break. - Keep four questions in mind
For each goal you set, don’t forget these questions:
- How long will you try to reach this goal? Keep it short.
- Is this easy to do in real life? Be realistic.
- Is your goal limited (switching from soda to water) or broad (eating healthier)? Be specific.
- How often will you do this? For example, what does “exercise more” mean? A 15-minute walk every week day? Hiking with the kids on Saturdays?
- Keep your goals realistic
Don’t try to do too much too quickly. If you want to eat more vegetables, for example, your goal might be, “For the month of July, I will eat two servings of vegetables with lunch and dinner every Monday, Wednesday and Friday.” - Be specific
Understand what you’ll do, when you’ll do it, how often and for how long, and set one to three goals at a time. Write them down and keep the list where you’ll see it, such as in your purse or taped to your bathroom mirror. - Assess your results after a test period
Did you succeed? Why or why not? Are you ready and willing to keep up with your new behaviors? - Set your next goal
And remember, the steps you take may seem small, but the results ““ preventing diabetes and thereby reducing your risk for complications like heart attack, stroke, blindness and amputations ““ add up to big things.
Are you ready to make a change? Let us know what you change, and how you’re well you’re sticking to your goal!
