Preventing Type 2 Diabetes Mellitus. Type 2 Diabetes (Type

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Preventing Type 2 Diabetes Mellitus

Type 2 diabetes (type 2 diabetes mellitus) is a long-term (chronic) disease that affects blood sugar (glucose) levels. Normally, a hormone (insulin) moves glucose from food into tissue cells, where glucose is used for energy. In type 2 diabetes, lack of insulin or lack of a normal response to insulin causes glucose to build up in the blood instead of going into tissue cells. As a result, high blood glucose levels develop, which can cause many complications.
Being overweight or obese and having an inactive (sedentary) lifestyle can increase your risk for diabetes. Type 2 diabetes can be delayed or prevented by making certain lifestyle and nutrition changes.

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• Do moderate-intensity physical activity for at least 30 minutes on 5 or more days of the week, or as much as told by your health care provider.
• Ask your health care provider what activities are safe for you. A mix of physical activities may be best, such as walking, swimming, cycling, and strength training.
• Try to add physical activity into your day. For example:
○ Park in spots that are farther away than usual, so that you walk more. For example, park in a far corner of the parking lot when you go to the office or the grocery store.
○ Take a walk during your lunch break.
○ Use stairs instead of elevators or escalators.
Weight Loss
• Lose weight as directed. Your health care provider can determine how much weight loss is best for you and help you lose weight safely.
• If you are overweight or obese, you may be instructed to lose at least 5‒7 % of your body weight.
Alcohol and Tobacco
• Limit alcohol intake to no more than 1 drink a day for nonpregnant women and 2 drinks a day for men. One drink equals 12 oz of beer, 5 oz of wine, or 1½ oz of hard liquor.
• Do not use any tobacco products, such as cigarettes, chewing tobacco, and e-cigarettes. If you need help quitting, ask your health care provider.
Work with Your Health Care Provider
• Have your blood glucose levels tested regularly, as told by your
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