This is just a friendly reminder for New Yorkers on the best ways to stay healthy, while trying your best to prevent diabetes. The World Health Organization (WHO) estimated the global prevalence of diabetes in 2000 and 2030–171 million people with diabetes in 2000 and 366 million by 2030. This is a staggering number. You should put these 7 points into practice and pass it down to your children and grandchildren.
- Maintain a healthy weight: Being overweight or obese is a major risk factor for developing type 2 diabetes. Losing just a small amount of weight (5-10% of your body weight) can significantly reduce your risk.
- Exercise regularly: Regular physical activity can help prevent diabetes and improve blood sugar control in those who have already been diagnosed. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
- Eat a healthy diet: A diet rich in whole grains, fruits, vegetables, lean protein, and healthy fats can help prevent or manage diabetes. Limit your intake of sugar, refined carbohydrates, and saturated and trans fats.
- Quit smoking: Smoking is a major risk factor for many chronic diseases, including diabetes. If you smoke, quitting is one of the best things you can do for your health.
- Manage stress: Chronic stress can increase your risk of developing diabetes or make it more difficult to manage the condition if you already have it. Find healthy ways to manage stress, such as exercise, meditation, or spending time with loved ones.
- Get enough sleep: Sleep plays an important role in regulating blood sugar and insulin levels. Aim for at least 7-8 hours of sleep per night.
- Regularly monitor your blood sugar levels: If you have diabetes, monitoring your blood sugar levels regularly can help you better manage the condition and avoid complications. Work with your healthcare provider to develop a monitoring plan that works for you.
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