Changes in eating, exercise, sleep and other daily habits can help lower the risk of Type 2 diabetes, according to guidance published by AgriLife Today. Texas A&M AgriLife Extension Service nutrition specialist Stephanie Rogus recommends working on one manageable goal at a time rather than changing an entire routine at once.

Rogus, a registered dietitian based at the Texas A&M AgriLife Research Center at El Paso and an assistant professor in the Texas A&M Department of Nutrition, said the disease can affect children and adults, with risk increasing with age and weight gain.

AgriLife Today reported that more than 40 million Americans, about 12% of the population, have diabetes, citing the Centers for Disease Control and Prevention. About 90% to 95% of those cases are Type 2 diabetes, a chronic disease that can lead to additional health problems.

Food choices and portions

Rogus recommends eating a variety of whole or minimally processed foods across the fruit, vegetable, protein, dairy and grain groups. These foods remain close to their natural state, while ultra-processed foods have been substantially changed for flavor or preservation.

Preparing meals at home can give people more control over saturated fat, sodium and added sugars, according to the guidance. Comparing nutrition facts labels and checking package serving sizes can also help people understand what and how much they are consuming. Rogus said eating slowly gives the brain time to recognize fullness and can help limit overeating.

The guidance recommends choosing water, unsweetened tea or black coffee instead of sugar-sweetened beverages such as soda, sweet tea and energy drinks.

For people considering a diet, Rogus favors an approach supported by science rather than a restrictive fad diet. She cited the Mediterranean diet, which includes fruits, vegetables, whole grains, healthy fats and lean meats. She also suggested gradually adding healthy foods, such as trying one new vegetable a day.

AgriLife points readers to the Dietary Guidelines for Americans for food-choice guidance and recommends discussing individual dietary needs with a physician.

Activity, sleep and stress

The CDC recommends that adults get at least 150 minutes of moderate-intensity physical activity each week. AgriLife suggests walking for 30 minutes on five days and including muscle-strengthening exercises on two days each week.

For someone who is not physically active, Rogus suggested beginning with a 10-minute power walk around the block rather than trying to run a mile. Her advice is to establish one nutrition or lifestyle habit before adding another.

The guidance says most adults need about seven to eight hours of sleep nightly. Consistently sleeping too little or too much can have adverse health effects. Readers should discuss their needs and ways to establish a consistent sleep schedule with a physician.

AgriLife also notes that stress hormones can cause blood sugar fluctuations and worsen existing health conditions such as diabetes. Suggested ways to relax include gardening, walking in a park, listening to music or spending 10 minutes on breathing exercises.

Smoking and alcohol

The CDC estimates that smokers are 30% to 40% more likely to develop Type 2 diabetes than nonsmokers. For people with diabetes, continued smoking increases the risk of heart disease, kidney disease and poor circulation in the feet and legs, which can lead to infections and possible amputations.

AgriLife says excessive alcohol consumption can affect insulin production and increase Type 2 diabetes risk. Its guidance advises no more than two drinks daily for men and one for women.

Readers can find additional nutrition tips, healthy-lifestyle programs and recipe recommendations from AgriLife Extension.

Based on reporting by Torie Noellsch for AgriLife Today. Read the original AgriLife Today article: 10 small changes to lower your risk of Type 2 diabetes.