Diabetes - Lower Your Risk

Sometimes, small steps can take you a long way. That's especially true when it comes to protecting yourself from type 2 diabetes.

Type 2, the most common form of diabetes, occurs when the body has problems converting glucose (sugar) from food into energy. It can occur at any age, even in childhood. According to the American Diabetes Association, 23.6 million children and adults in the United States have diabetes.

Preventing type 2 diabetes is important because too much glucose in the blood can result in serious complications, such as kidney and nerve damage, heart attack, stroke, vision loss, and amputation.

Being overweight or obese greatly increases your risk for type 2 diabetes. But losing just a modest amount of weight may help you prevent the disease.

Other risks

Along with being too heavy, factors that increase your risk for type 2 diabetes include:

• Being 45 or older.
• Having a parent or sibling with diabetes.
• Being an Alaska Native, American Indian, African American, Hispanic, Asian American or Pacific Islander.
• Having high blood pressure or abnormal cholesterol levels.

Mention to your doctor if you have any of these risks. A physician can do tests to see if you have diabetes or a condition called pre-diabetes, which means you have a higher-than-normal blood sugar level and are at risk of developing diabetes within 10 years.

Act now

You can reduce your risk of developing type 2 diabetes by following these tips:

• Set a reasonable goal for losing weight, such as 1 pound a week.
• Avoid crash diets. Instead, strive to eat smaller portions at meals.
• Choose low-fat or fat-free dairy products and lean cuts of meat and poultry.
• Eat lots of fruits, vegetables and whole grains.
• Exercise for 30 minutes on most days during the week. Choose activities you enjoy, such as walking, swimming, water aerobics or biking.
• Build exercise into your day. Take the stairs instead of the elevator. Walk or bicycle whenever possible.
• Ask a friend to join you in making these changes. You can support and inspire one another.

Also, if your doctor has prescribed medicines to treat high blood pressure or cholesterol, use them as directed.

Keep it up

Don't try making all these changes at once. Choose one and add another each week. If you slip, keep trying. In time, these new habits can help you manage your weight and prevent diabetes.

Sources: National Diabetes Education Program; National Institute of Diabetes and Digestive and Kidney Diseases