How to Beat Type 2 Diabetes With Diet and Lifestyle Changes

Have you been diagnosed as Pre-diabetic? Does your family have a history of Type 2 Diabetes? Here are 4 essential diet and lifestyle tips that can help lower your risk of diabetes and improve your health and well-being.

One in three Canadians has Type 2 Diabetes or is considered pre-diabetic with a high likelihood of progressing to type 2 diabetes. While Type 2 Diabetes is considered to have a strong genetic link, there are other factors that may increase your risk of this disease, including:

  • High blood pressure
  • A sedentary lifestyle
  • Obesity or being overweight
  • High fat and carbohydrate diet
  • Aging

Because of this, it is now commonly agreed that diabetes prevention is possible with the right diet and lifestyle choices.

Get On The Right Track With The You 2.0 App

The You 2.0 App is an AI driven Wellness APP that has one goal: To help you live a healthy and happy life. Whether you’re looking to make some significant lifestyle changes, or simply increase the level of activity in your day-to-day life, this APP can help you take the necessary steps towards a healthier and happier you.


Making lasting changes, even when we know they are beneficial to our health can be a challenge. We all need information, guidance and support. The You 2.0 Wellness APP was created with the establishment of healthy habits in mind. We know that it takes more than wanting to establish a healthy life to make the necessary changes.

Let us help you make it easier!



Lower Your Risk of Diabetes With These 4 Essential Diet and Lifestyle Tips

Type 2 Diabetes and prediabetes rates are on the rise in Canada. Type 2 Diabetes is caused by a diet high in sugar, calories, and refined carbs, combined with a sedentary lifestyle. Even for someone who has a genetic predisposition to the disease, these are significant factors.

High sugar intake leads to lethargy and high insulin, which increases hunger. Feeling hungry causes overeating and lethargy, resulting in a lowered activity. The cycle is a difficult one to break.

The focus must be on feeling better and getting healthy rather than simply weight loss. The following tips will help you to live your best and healthiest life.

1. Be Aware of How You Are Eating

Diet plays a huge role in your risk of developing Type 2 Diabetes. That means that the first step in lowering your risk is to be conscious of how you are eating. You should try to:

  • Track your diet: Track and notice what you are currently eating. Knowing where you are to begin with is key to making the necessary changes.
  • Reduce your portion sizes: Try to use smaller plates or bowls, or weigh and measure your food portions until you adjust your awareness of healthy amounts and daily needs.

2. Avoid or LImit Your Intake Of Certain Foods

Apart from tracking your diet and reducing your portion sizes, you should also make a conscious effort to cut out certain things from your diet, or at least limit your intake of them. You should look to reduce:

  • Processed Foods: These are typically high in sodium, sugar, and saturated fats.
  • Sugar: Reduce your sugar intake by reading labels and paying attention to hidden sugars, including honey, maple syrup, agave, and many other sugar substitutes.
  • Carbohydrates: Limit your intake of carbohydrates and instead choose low-carb vegetables and fruits for the majority of your daily carbs.
  • Alcohol: Reduce your alcohol intake. While one glass of red wine per day may be healthy, more is just more - more sugar, more carbohydrates, and more calories.

3. Make Healthy Changes to Your Diet

In addition to removing certain things from your diet, you should also try to increase your intake of healthier foods, such as:

  • Fiber-rich foods: This includes low carb vegetables, fruits, and whole grains
  • Good fats: Such as fish, nuts, and vegetable oils
  • Whole foods: Such as whole grains, raw whole fruits and vegetables, nuts, and seeds
  • Water: Increase your water intake by swapping out sugary drinks such as pop, juice, and smoothies, as well as coffee and tea, for water. This is a great and easy way to make an immediate improvement to your diet.


4. Make Key Lifestyle Changes

Exercise is an essential part of a healthy life. It can help to lower blood sugar, blood pressure, and your risk of heart disease. It is key in the plan to prevent, delay, or reverse Type 2 Diabetes.

  • Become More Active: it is recommended that you get at least 30 minutes of activity per day/5 days a week. The good news? Doing multiple sets of 10-minute long activities are as useful as a single longer session. This means that if you can fit in a 10-minute walk during your lunch break and a 10-minute dance session before your favorite show comes on, you’ll be reaping important benefits.
  • Consider Interval Aerobic Training: This has been shown to be very effective in managing weight. Interval training involves short periods of vigorous activity (30 seconds) followed by a short recovery period (3 minutes). These intervals are repeated 5-10 times.
  • Do Some Resistance Training: Resistance training helps build lean muscle and strength. This will allow your body to burn calories throughout the day and is often done with weights, machines, resistance bands, or bodyweight.
  • Get More Sleep: Sleep is an important factor in establishing a healthy lifestyle. Sleeping well can help you maintain healthy hormone levels and provide the energy you need to sustain a regular exercise program. In addition, it will lower your desire for extra snacks as you won’t need as big an energy boost to get through your day.

You 2.0 Gives You The Support You Need To Make These Necessary Changes

Making significant changes to your lifestyle can be challenging, and often in order to succeed, you require information and support. To find out more about You 2.0 Wellness App and how it can help you achieve this goal, call us today at 403-460-69691 or fill in our online contact form.


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