To help keep you in top health, our experts recommend these steps:

• Lose a little, win better health. Healthy weight is one of the keys to keeping type 2 diabetes at bay. If you carry extra pounds, losing just 5% to 10% of your body weight—that’s 10 to 20 pounds on a 200-pound person—may improve blood sugar control. Select Eating Right, above, for more on weight management.
• Feast on fiber. Fiber is important for keeping blood sugar and insulin levels stable. If you don’t get enough from food, a fiber supplement may be a good addition to your diabetes prevention plan. Select Eating Right, above, for more healthy eating tips.
• Consider the options. Even people who don’t have diabetes may benefit from medications to manage diabetes risk factors. If you fall into the “pre-diabetes” category, or the disease runs in your family, talk to your doctor about whether medications are right for you. Select Medicines, above, for more information.
• Consider your heritage. This is especially important for Asian Americans, because there is evidence that this population is at an increased risk for diabetes at a relatively lower BMI than the general population. In the 2015 American Diabetes Association guidelines, the BMI cutoff point for recommending a diabetes screening for overweight or obese people was changed from 25 kg/m² to 23 kg/m² for Asian Americans, who have one or more additional risk factors for diabetes. This means screening in this population should begin even when a person’s BMI falls into what is considered the healthy BMI range for the general population.¹
• Mobilize your motivation. Consider a tool, such as a pedometer to up your game. For some people, tracking steps taken per day, or other get-fit activities, is a great motivator to reaching better health. Select Personal Care, above, for more ideas on tools for a healthier life.
• Avoid prolonged sitting. All individuals, including those with diabetes, should limit the amount of sedentary time by breaking up extended periods of sitting (more than 90 min). This means frequent breaks while working at a desk, watching television, or engaging in other sedentary pursuits, such as reading or sewing.² Stand up, stretch, move around, and shake out the kinks!
• Quit smartly. If you smoke, talk to your health care provider about safe ways to help you quit. Although e-cigarettes have become popular in recent years, they should not be used as an alternative to smoking or to facilitate smoking cessation.³