How to Reduce Your Risk of Diabetes
Before you make that trip for fast food, you may want to think twice! More than 34 million Americans have diabetes, with risk factors that include having prediabetes, being overweight, not exercising, and smoking.
Prediabetes
Prediabetes is when blood sugar levels are higher than normal, but not high enough to be type 2 diabetes. 1 in 3 US adults have prediabetes, and 90% of people with prediabetes don’t know they have it. This serious health condition can quickly become type 2 diabetes if not treated. To determine your risk for diabetes visit https://doihaveprediabetes.org/ for a quick prediabetes risk test.
Lack of Exercise and Overweight
People that are overweight have an increased risk of type 2 diabetes. 72% of adults are overweight in the US. Determination of overweight and obesity can usually be done with a BMI calculation. Try computing your BMI here to check if you are maintaining a healthy weight: https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
Smoking
Current smokers have a 30%-40% increased risk of developing type 2 diabetes. Smokers have trouble managing their blood sugar. Additionally, those with diabetes who also smoke have risk of serious complications including heart disease, kidney disease, amputations, eye diseases, and more.
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If you demonstrate some of the aforementioned risk behaviors, a lifestyle change is due. It is never too late to make a change.
What you can do
- Exercise. Daily physical activity helps to control blood sugar, blood pressure, and maintain a healthy weight (or help to lose weight). It can also raise the “good” cholesterol and lower “bad” cholesterol to reduce risk of heart disease and other chronic diseases.
- Make healthy food choices. Cut down on the added sugar and processed foods. Instead, opt for fruits, vegetables, and lean or plant based sources of protein. For some ideas, visit our TikTok, where we feature easy and healthy recipes.
- Quit smoking. It may be more difficult than how it sounds but many resources are available to help you quit. CDC’s Tips from Former Smokers education campaign may be a useful resource for your journey to quit smoking. Additionally, a free national quitline is available (1-800-QUIT-NOW).
Sources:
https://www.diabetes.org/nutrition/healthy-food-choices-made-easy