November is a great time to focus on our health with an emphasis on diabetes awareness. Managing diabetes or preventing it entirely doesn’t mean we need to overhaul our lives overnight—it’s about making small, consistent changes that add up over time.
Fun fact- I have a strong family history of diabetes. Fortunately everyone in my family managed it well enough to prevent the serious complications that diabetes is known to cause like amputations, vision loss, and kidney failure. That’s why I take making lasting changes in my lifestyle and your lifestyle so seriously. I am on a mission to live out the healthy lifestyle principles that I teach and to also equip you with strategies to have an amazing quality of life.
Here are 3 tips to help prevent or manage diabetes through mindful eating, easy exercise, and sustainable weight management.
Tip #1 Fuel Your Body with the Right Foods
Healthy eating is one of the cornerstones of diabetes prevention and management. Start by focusing on simple, effective food choices that support stable blood sugar and overall health.
Healthy eating is essential in diabetes prevention. According to the CDC, about 1 in 3 adults in the U.S. has prediabetes, which can often be reversed through lifestyle changes like a nutritious diet and regular exercise. Reducing processed and sugary foods while focusing on whole foods like fruits, nuts, and vegetables helps with blood sugar control and overall health.
- Reduce Processed and Sugary Foods: Packaged snacks, soda, and sugary beverages can sneak in added sugars and highly processed ingredients. Opt for whole food options like nuts, fresh fruit, and yogurt, and switch sugary sodas for infused water or herbal teas.
Tip #2 Move Your Body, Even If You’re Short on Time
Physical activity doesn’t have to mean hours at the gym. Small, regular bursts of movement are effective for managing blood sugar and improving overall health.
Research supports that regular physical activity helps people manage diabetes by improving insulin function and reducing blood sugar levels, lowering the risk of complications. The CDC recommends at least 150 minutes per week of moderate-intensity exercise, along with two days of strength exercises to support muscle and metabolic health
- Resistance Training for Muscle Health: Building muscle can help with blood sugar management. Simple resistance exercises, like squats, wall push-ups, and lunges, can be done at home with little or no equipment.
Tip #3 The Weight Loss Advantage
Losing weight, even a small amount, can have a big impact on managing or preventing diabetes.
Research shows that losing just 5% of body weight can greatly improve blood sugar control, insulin sensitivity, and reduce the need for diabetes medications. This small reduction is achievable and provides meaningful benefits for diabetes prevention and management, according to the NIH.
- Start with Small, Sustainable Changes: Rather than focusing on drastic changes, look for gradual shifts in your diet and routine that feel manageable. This could mean drinking water before meals, switching to smaller portions, or committing to three extra movement sessions each week.
Taking charge of your health doesn’t have to be overwhelming. With practical steps and a commitment to consistent, mindful choices, you can improve your well-being while effectively managing or preventing diabetes. Start where you are, and remember: every step counts.
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