by DR. ALISON YOUNG-TAN
The Florida Department of Health in Polk County (DOH-Polk) wants Polk residents to know that small, consistent lifestyle changes can make a big difference in preventing type 2 diabetes. Unlike type 1 diabetes, which is an autoimmune condition, type 2 diabetes develops when the body becomes resistant to insulin or doesn’t produce enough insulin to maintain healthy blood sugar levels. Over time, this results in high blood sugar. High blood sugar can lead to complications such as heart disease, stroke, kidney problems, vision problems, and more. According to the most recent statistics from FLHealthCharts, 15.5% of adult Polk residents were told they had diabetes compared to 12.25% in the state of Florida. Preventing diabetes is essential for our local community.
Type 2 diabetes often develops slowly, and it can go undetected until diagnosis. So, prevention through simple daily habits is crucial.
Here are five everyday habits that can help reduce your risk:
1. Move Your Body Every Day
Regular physical activity helps the body use insulin more effectively and maintain a healthy weight. Exercise helps lower your blood sugar levels. You don’t need a gym membership; walking, gardening, taking the stairs, or short breaks throughout the day all count. If you sit regularly at work, you could try to take a short break and walk to your co-worker’s desk or the restroom every hour or so. It’s recommended to get at least 30 minutes of physical activity five days a week. If you find that level of physical activity difficult to sustain at first, build up slowly to the goal.
2. Eat Whole Foods
Eating a balanced diet is a cornerstone of health, and the same applies to type 2 diabetes prevention. A diet with fruits, vegetables, whole grains, lean proteins, and healthy fats helps regulate blood sugar. You can substitute whole grains such as whole wheat pasta, bread, quinoa, or brown rice for white bread, regular pasta, or white rice. Lean proteins such as chicken, turkey, fish, eggs, tofu, beans, and lentils are lower in saturated fats. Healthy fats such as nuts, avocados, and fatty fish are good in moderation.
Limiting sugary drinks, sweets, and highly processed foods can also prevent blood sugar spikes and support overall health. Preparing meals at home whenever possible allows better control of ingredients and portion sizes.
3. Be Mindful of Snacking and Overeating
Overeating, even healthy foods, can contribute to weight gain, which increases diabetes risk. Paying attention to your body when it’s hungry and when it’s not, limiting mindless snacking, and keeping healthy snacks on hand are effective ways you can prevent overeating.
4. Prioritize Sleep
Adequate sleep is important for blood sugar regulation and overall well-being. Adults should aim for seven to nine hours per night. Insufficient sleep or poor sleep hygiene can lead the body to becoming less efficient at using insulin, which can then lead to higher blood sugar levels. Maintaining a consistent sleep schedule and creating a relaxing bedtime routine can support healthy blood sugar regulation and reduce diabetes risk.
5. Manage Stress
Finally, chronic stress can affect blood sugar levels. Incorporating stress-reducing activities such as deep breathing, brief walks outside, or spending time on hobbies can improve both mental and physical health.
Type 2 diabetes often develops over time, and many cases can be prevented through everyday habits. Starting with one habit and adding others can make a meaningful difference for long-term health.
For type 2 diabetes prevention resources for those interested in getting proactive about their health, visit FloridaHealth.gov or call DOH-Polk at 863-519-7900.
About the author: Dr. Alison Young-Tan, an internal medicine/pediatrics physician, currently serves the community as medical director for the Florida Department of Health in Polk County (DOH-Polk).