In the U.S., 88 million Americans aged 18 and older have a condition called prediabetes. This means their blood sugar is high, but still not high enough that it has become type 2 diabetes.
Besides developing diabetes itself, and having to face a lifetime of daily insulin injections, why else would you want to reduce your risk? There are a whole host of reasons. If you don’t you’ll be at much higher risk of heart disease and strokes. There’s a greater chance of kidney disease and nerve damage. Diabetes can affect your eyes, too, and lead to blindness. Those are just some of the things that can occur.
How to Reduce Your Risk
Once you have diabetes type 2, it won’t go away. However, you can prevent it by adopting healthy lifestyle habits. Below are some ways you can reduce your risk:
- Start with an easy change, then keep going. Are you overweight? Do you smoke? Do you lead a sedentary lifestyle or eat a diet high in processed foods? Think about your current lifestyle and habits. Some habits may be harder and others easier to change. Start with something simple you can do today, then step by step, make more positive changes.
- Watch your weight. Excess weight and body fat, particularly the fat that is stored around the midsection, can lead to type 2 diabetes since it increases the body’s resistance to insulin. This in turn limits the cells’ ability to absorb glucose that is in the blood and needed for energy. Losing weight, and sometimes just a few pounds, can help make a difference in avoiding diabetes.
- Get and stay active. Commit to moderately exercising most days of the week. This will help you manage your weight and reduce levels of blood glucose. It can also have a positive effect on blood pressure and cholesterol levels.
- Eat a balanced, healthy diet. Reduce the amount of saturated and trans fats, salt, processed foods and sugar in your diet. Start by eliminating greasy fast foods and soda. If you cook for yourself more, you’ll also have greater control over your diet, which can make it easier to eat more vegetables, fruit and other healthy foods high in fiber.
- Limit your alcohol intake. Drinking too much alcohol can lead to excessive weight gain. It may also increase your triglyceride levels and blood pressure.
- Quit smoking. If you’ve thought about quitting, here is another great reason: smokers are twice as likely to get type 2 diabetes as non-smokers. If you’re having trouble quitting on your own, talk with your doctor about quitting and resources or medications that might be available.
- Control your blood pressure. A healthy lifestyle that includes regular exercise, a balanced diet and maintaining a healthy weight can help keep your blood pressure in the healthy range. If you’re having trouble getting your blood pressure under control, there are medications can help.
- Get regular check-ups. It’s always wise to have an annual physical where your doctor can check your blood glucose, blood pressure and blood cholesterol levels. If issues are identified, your doctor will be able to help you, and in turn, help you further reduce your risk of developing diabetes.
Finally, be aware of this: 1.5 million Americans are diagnosed with diabetes every year—but you can reduce your risk of being one of them! Follow the tips here, and if you need support making a healthy lifestyle change, contact your doctor or Monroe County Hospital at (478) 994-2521.
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