3 Simple Ways to Protect Your Health with Diabetes


What do you think about when you hear “diabetes?” Some common first-thoughts include:

  • Blood sugar levels
  • Insulin resistance
  • Carbs

But for a lot of people, diabetes brings up a lot of other thoughts, concerns and worries like:

  • Obesity
  • Poor quality of life
  • Amputations
  • Early death

That sounds pretty bad, right? Diabetes is among the top 10 leading causes of death in the United States. But it doesn’t have to be that way. Research published in the journal Diabetes shows it’s possible to reverse diabetes, long term. That’s something Dr. Cathy Rolih, at the Novant Health Diabetes Center of Excellence has helped many of her patients achieve. 

And it’s not as complicated as you might think. In fact, if you want to reverse diabetes and protect your health, there are three key lifestyle habits Rolih recommends:

1. Exercise

At first, that might be as simple as taking a walk around the block. Even a little exercise is better than no exercise.

Start from where you are. Then keep improving. Aim for at least 30 minutes of moderate exercise 5 days a week. 

2. Lose weight

Being overweight or obese is a risk factor for developing diabetes or experiencing complications associated with diabetes.

The truth: About 74 percent of adults in the U.S. are overweight or obese, according to data from the Centers for Disease Control and Prevention. Losing weight, even 15 to 20 pounds, can help reduce inflammation, improve blood sugar levels, and prevent insulin resistance.

3. Eat fewer carbs

You can manage, prevent, and even reverse diabetes by eating fewer carbohydrates. 

Specifically, refined carbohydrates, the kind found in candy, sugary drinks, desserts, sauces, and foods made with refined grains. FYI...Eating fewer carbs and making better food choices to manage diabetes doesn’t have to be hard. Check out the Diabetic-Friendly menu for help.

Avoiding or limiting carbs can help you lose weight AND prevent rapid spikes in blood sugar levels that can lead to blindness, poor circulation, amputations, or worse.

Medication. Sometimes it makes sense to manage diabetes with medication. 

Lifestyle habits. If you want to protect your health, prevent diabetes, or even reverse diabetes, make smart meal choices and adopt healthier lifestyle habits, too.

Hungry for help to prevent, manage or reverse diabetes? Check out the complete menu of Diabetic-Friendly meals made from fresh ingredients.