Prevent type 2 diabetes by losing 5% to 7% of your body weight, moving 30 minutes a day, eating more whole foods, and checking your blood sugar. CDC data shows these steps cut your risk in half, and even more if you are over 60.

Know Your Risk First

More than 2 in 5 American adults have prediabetes, and 8 in 10 do not know it. That is a quiet warning sign.

You may be at higher risk if you:

• Are over age 45
• Carry extra weight around the belly
• Have a parent or sibling with diabetes
• Had diabetes during pregnancy
• Have high blood pressure or cholesterol

A simple blood test at an annual physical can catch it early.

Move Your Body Every Day

Aim for 150 minutes a week, just 30 minutes, 5 days. Brisk walking counts. So does dancing, biking, or chasing your kids around the yard. Pick something you enjoy or you will quit by Tuesday.

Eat Smart, Not Sad

No need to live on lettuce. Just shift the plate.

Eat More	Eat Less
Vegetables, fruit, beans	Sugary drinks
Whole grains, oats	White bread, white rice
Fish, chicken, nuts	Fried and fatty meats
Water, plain tea	Soda, sweet coffee

Small swaps add up. Swap soda for water and you may drop pounds without trying.

Get Help When You Need It

Stress, poor sleep, and extra pounds all raise blood sugar. Our team offers weight management and chronic disease management to keep you on track.

Final Thoughts

Type 2 diabetes is not your fate. Small, steady changes lower your risk fast. Ready to start? Book a visit with Yorktown Health Vernon Hills and plan your healthier year.