Lower Your Risk For Diabetes

By Linda McGee, MD

Diabetes is widely recognized as one of the leading causes of death and disability in the United States. The disease affects more than 8% of the U.S. population, which is more than 25 million people of all ages.

Diabetes is a group of diseases characterized by high blood glucose levels that result from defects in the body's ability to produce and/or use insulin.

When considering the various forms of diabetes, Type 2 Diabetes is the most common type and prevention is a big deal. It's important to make diabetes prevention a priority if you're at increased risk of diabetes, for example, if you're overweight or have a family history of the disease. Diabetes prevention is as basic as eating healthy, being physically active and losing weight. Making a few changes in your lifestyle now may help you avoid the serious health complications of diabetes in years to come, such as nerve, kidney and heart damage.

Get More Physical Activity

There are many health benefits to regular physical activity. Exercise can help you lose weight, lower your blood sugar, and boost your insulin sensitivity which helps keep your blood sugar within a normal range.

Up Your Fiber

Including more fiber in your diet can help you reduce your risk of diabetes by improving your blood sugar control, lower your risk of heart disease, and promote weight loss by helping you feel full.

Pick Whole Grains

Although it's not completely clear why, whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. Many foods made from whole grains come ready to eat, including various breads, pasta products and many cereals.

Fight the Bulge

If you're overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health, and you may be surprised by how much. Participants in one large study who lost a modest amount of weight around 7% of initial body weight and exercised regularly reduced the risk of developing diabetes by almost 60%.

Diet Right

Fad diets might help you lose weight but a balanced diet rich in fruits and vegetables will improve your overall health and well-being. The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you've hit your ideal weight.

To learn more about diabetes, speak with your healthcare provider.