Preventing Type 2 Diabetes
Perhaps you have learned that you have a high chance of developing type 2 diabetes, the most common type of diabetes. You might be overweight or have a parent, brother, or sister with type 2 diabetes. Perhaps you had gestational diabetes, which is diabetes that develops during pregnancy. These are all factors that can raise your chances of developing type 2 diabetes.
Diabetes can cause serious health problems, such as heart disease, stroke, and eye and foot problems. Prediabetes also can cause health problems. Fortunately, type 2 diabetes can be delayed or even prevented. The longer you have diabetes, the more likely you are to develop health problems, so delaying diabetes by even a few years is beneficial. You can help prevent or delay type 2 diabetes by losing a modest amount of weight, following a reduced calorie eating plan, and being physically active most days of the week. Ask your doctor if you should take the diabetes drug metformin to help prevent or delay type 2 diabetes, and always consult a professional for major dietary changes.
Research such as the Diabetes Prevention Program shows that you can do a lot to reduce your chances of developing type 2 diabetes:
Lose weight and keep it off. You may be able to prevent or delay diabetes by losing 5 to 7 percent of your weight. For instance, if you weigh 200 pounds, your goal would be to lose about 10 to 14 pounds, under physician guidance.
Move more. Get at least 30 minutes of physical activity 5 days a week. If you have not been active, talk with your health care professional about which activities are best. Start slowly to build up to your goal.
Eat healthy foods most of the time. Eat smaller portions to reduce the calories you consume each day to help you lose weight. Choosing foods with less saturated fat and try to drink water instead of sweetened beverages.
Be aware of prediabetes. Prediabetes is when your blood glucose, also called blood sugar, levels are higher than normal, but not high enough to be called diabetes. Having prediabetes is serious because it raises your chance of developing type 2 diabetes. Many of the same factors that raise your chance of developing type 2 diabetes put you at risk for prediabetes. Other names for prediabetes include impaired fasting glucose or impaired glucose tolerance. Some people call prediabetes “borderline diabetes.”
About one in three Americans have prediabetes, according to recent diabetes statistics from the Centers for Disease Control and Prevention. You won’t know if you have prediabetes unless you are tested. If you have prediabetes, you can lower your chance of developing type 2 diabetes by losing weight, becoming more physically active, and following a reduced calorie eating plan.
Get started with Your Game Plan to Prevent Type 2 Diabetes. For more support, you can find a lifestyle change program near you through the National Diabetes Prevention Program at https://nccd.cdc.gov/DDT_DPRP/Programs.aspx. Article Source: https://www.niddk.nih.gov.
