Preventing Diabetes

Simple Steps You Can Start Today
Type 2 diabetes is one of the most common and serious chronic conditions in the U.S., but the good news is that it’s often preventable. Even if you have prediabetes or a family history of diabetes, you can take action now to reduce your risk. Small, daily lifestyle changes can lead to big improvements in your overall health.

Who’s at Risk for Type 2 Diabetes?
​You may be at higher risk if you:

• Are 45 years or older
• Are overweight or obese
• Have a family history of diabetes
• Are not physically active (less than 3 times per week)
• Had gestational diabetes during pregnancy
• Have high blood pressure or cholesterol
• Are African American, Hispanic, Native American, or Asian American
• Smoke or use tobacco products
  

You can also take the American Diabetes Association Type 2 Risk Test to learn more about your personal risk of developing the disease.

If any of these apply to you, it’s a good idea to talk with your doctor about diabetes screening.

Explore these ways to prevent type 2 diabetes today.

1. Get at Least 150 Minutes of Exercise Per Week
   Physical activity helps your body use insulin better and keeps your weight and blood sugar in check.
   
   Try:
   • Walking briskly for 30 minutes, 5 days a week
   • Riding a bike or using a stationary bike
   • Dancing, swimming, or playing a sport
   • Doing household chores like raking leaves or vacuuming
   • Taking the stairs instead of the elevator
   
   Tip: Break it into smaller sessions—three 10-minute walks a day still count!
   
   If you need help getting started or finding a workout plan that fits with your lifestyle, Riverside Wellness & Fitness Centers are available to help.
   
   
2. Follow a Diabetes-Friendly Diet
   Eating the right foods in the right portions is key to preventing diabetes.
   
   Eat more:
   • Non-starchy vegetables like broccoli, spinach, carrots, and peppers
   • Whole grains like brown rice, quinoa, oats, and whole wheat bread
   • Lean proteins such as chicken, fish, tofu, beans, and eggs
   • Healthy fats like nuts, seeds, olive oil, and avocado
   • Fresh fruits, but watch your portions
   
   Eat less:
   • Foods high in added sugar (candy, desserts, soda, sweet tea)
   • Refined grains like white bread, white rice, and pasta
   • Fried foods and fast food
   • Sugary drinks—switch to water or unsweetened drinks
   
   Tip: Use smaller plates, avoid second helpings, and learn to read food labels
   
   Riverside’s Certified Diabetes Educators teach courses on nutrition and meet with individuals in one-on one appointments when needed. 
   

    

3. Lose a Small Amount of Weight (If Needed)
   Even losing 5% to 7% of your body weight can lower your risk.
   
   • For a person weighing 200 pounds, that’s just 10 to 14 pounds
   • Set realistic goals, like losing 1–2 pounds per week
   • Track your food and exercise with an app or journal
   • Ask a registered dietitian or doctor for help
   
   Riverside Diabetes Services offers both a Weight Loss class as well as a 12-month Diabetes Prevention and Weight Class if you need assistance in losing weight.
   
   

4. Stop Smoking
Smoking increases your risk of insulin resistance and heart disease. Committing to quitting [LINK to https://www.riversideonline.com/en/patients-and-visitors/healthy-you-blog/blog/t/tobacco-use-what-are-the-risks-and-how-can-i-quit ] is one of the best things you can do for your health.

Ways to quit:

• Join a quit-smoking program
• Talk to your doctor about nicotine patches or medications
• Avoid triggers like stress, alcohol, or certain social settings
• Replace the habit with healthier activities—take a walk or chew gum
• Don’t get discouraged if you slip up! Remember why you are quitting and re-commit to reaching your goal.

Tip: Quitting smoking helps your lungs, heart, and blood sugar.

5. Limit Alcohol and Get Better Sleep

Drinking too much alcohol or not getting enough sleep can affect your blood sugar.

• Limit alcohol to 1 drink per day for women, 2 for men
• Avoid sugary cocktails—choose lighter options like wine or spirits with water
• Get 7–9 hours of sleep each night
• Keep a regular bedtime schedule
• Turn off electronics 1 hour before bed

Want to learn more about the science of sleep? Check out this Riverside Healthy YOU Podcast from January 2025 with Dr. Delp Givens. Sleep Specialist.

A diabetes prevention program can help you stay on track.

Programs typically include:

• Trained lifestyle coaches
• Group support with others working toward the same goal
• Meal planning and activity tracking tools
• Help managing stress, motivation, and setbacks

Riverside Diabetes Services offers classes multiple times a year.

Learn more about the classes and educational offerings.

When to Talk to Your Doctor

Schedule an appointment if you:

• Are age 45 or older and haven’t had a blood sugar test
• Have risk factors like extra weight, high blood pressure, or family history
• Notice symptoms like frequent urination, increased thirst, or unexplained fatigue

Your doctor may recommend:

• A fasting blood sugar test
• An A1C test to check average blood sugar over the past 2–3 months
• A glucose tolerance test, especially during pregnancy
  ​

You Can Prevent Diabetes

Preventing diabetes is possible—and it starts with small changes. By staying active, eating better, and managing your weight, you can take charge of your health. Talk to your Riverside care team today to create a personalized plan that works for you. Your future self will thank you!