Increasing physical activity is a key element in controlling weight and reducing the likelihood of developing type 2 diabetes. Brisk walking is a great way to become more active, and every step counts. Aim for an average of 30 minutes per day, or 150 minutes per week. Consult your family doctor or health professional before increasing your physical activity level.
By eating foods that are rich in fibre, reducing the amount of fat and salt in food selections and adding more fruits and vegetables, you can help control your diet and maintain or lose weight. Canada's Food Guide recommends 7 to 10 servings of fruits and vegetables each day, depending on your age and sex. Watch your total calories as well as the amount of fat, fibre and salt (sodium).
Diabetes and high blood pressure are often found together. You can decrease your risk of high blood pressure by increasing physical activity, reducing salt and fat in your diet, limiting alcohol consumption, avoiding tobacco use, reducing stress, and maintaining a healthy body weight. Many people with undiagnosed type 2 diabetes have high blood pressure. Good control of blood pressure can substantially reduce your risk of developing complications.
A previous test result indicating abnormally high blood sugar may indicate temporary metabolic problems or pre-diabetes. An unusually high blood sugar maybe a warning sign that you are at high risk of developing full-blown diabetes in the future. Women who have had gestational diabetes (high blood sugar during pregnancy) are at higher risk of developing type 2 diabetes later in life.