Tips to prevent and manage Type 2 Diabetes
Get Screened for prediabetes and diabetes
Find out your diabetes risk score
Knowing your diabetes risk score gives you the knowledge you need to make healthy choices that can prevent type 2 diabetes. Learn your diabetes risk score by answering 6 simple questions in a diabetes risk test.
Know your blood glucose level
If you think you may have prediabetes or type 2 diabetes, talk to your doctor to ask for an A1C blood glucose test.
The 6 stepping stones to wellness
Prevent and manage type 2 diabetes with the 6 stepping stones to wellness listed below. Choose any step as a place to start and work on one step at a time. Select a few of the ideas below to set your health and wellness goals:
- Make sleep a priority. Get at least 7 hours of sleep every night.
- Healthy foods and drinks. Add more fruits and vegetables to your daily meals. Reduce sugar, salt, white grains, foods high in saturated fat, and processed foods.
- Need food? Call Second Harvest at (800) 984-3663 or visit the Second Harvest website
- Stay hydrated. Choose water over sugary drinks such as sodas, juices, sports drinks, and sweetened coffees and teas. Make water more exciting by adding flavorings, like mint, lemon, or cucumber.
- Stay Active. Being active has many health benefits. It helps improve your mood and overall health. Find ways to move for 30 minutes a day, 5 times a week for a total of 150 minutes of physical activity each week. Even 5 to 10 minutes at a time can add up, so move your body when you can.
- Lower your stress level. Take a break from daily stressors with a 10-minute walk or spend time in nature to relax.
- When you are feeling stressed, pause... take 3 deep breaths... and think about something that makes you smile.
- Need to speak confidentially to a counselor? Call Mental Health Services at (800) 704-0900, or text the Crisis Textline by texting RENEW to 741741.
- Reduce toxins. Toxins can be things we eat, inhale, or are in contact with through the environment. Tobacco products are an example of a toxin. The sooner you can quit, the better you will feel. Quit All Tobacco Products. Smokers are 30 to 40 percent more likely to develop type 2 diabetes than nonsmokers. For help quitting, call 1-800-NO-BUTTS or (800) 662-8887. You can also visit the California Smokers' Helpline website.
- Think holistically. Many areas of health are connected. For example, your mental health impacts your physical health Look at the 6 stepping stones and choose one as a place to start. You can improve your health and wellness one step at a time.
Diabetes prevention and self-management classes
Services to help you prevent or manage type 2 diabetes and other health conditions are covered by most types of health insurance, including Medicare and Medi-Cal. Ask your doctor for a referral, or contact the following organizations directly.
If you are at risk for developing type 2 diabetes or have been diagnosed with prediabetes, join a local Diabetes Prevention Program to prevent type 2 diabetes.
Santa Clara Valley Medical Center Healthier Living Program
Santa Clara Valley Medical Center Healthier Living Program provides a free, 6-week class series for Valley Medical Center patients on how to better manage diabetes, arthritis, asthma, chronic pain, depression, and other chronic conditions. Call (408) 885-5436 for more information.
Diabetes Care Program by Stanford Health Care
Call (408) 688-9720 to find your nearest location. Offers a personalized approach to diabetes care to help patients manage diabetes over the long term. The Diabetes Care Program is certified by the American Diabetes Association and supported by a grant from the National Institutes of Health.
American Diabetes Association (ADA)
Offers local programming for families of children with type 1 and type 2 diabetes. Core components of Family Link include a family mentor program for newly diagnosed children, social events, and diabetes education. Cost may be covered by health insurance. Scholarships may be available. Some workshops are free. For more information, call (510) 654-4499.
Additional diabetes resources:
Healthy Communities Branch
1775 Story Road
Suite 120
San Jose, CA 95122
United States