How to Reduce Your Risk of Diabetes
- Sam Bostater
- Jul 16, 2024
- 2 min read
Updated: Mar 19
Diabetes rates are on the rise across the country. Nearly half of adults over the age of 65 have prediabetes (CDC, 2024). This means they have a high blood sugar level that is borderline diabetic.
Source: American Diabetes Association: Indiana
Prediabetes is one of several factors that increase one’s risk of type 2 diabetes (the most common form of diabetes). Familiarizing yourself with these factors can help you understand your own risk and what you can do to reduce it. Let’s look at some of these factors:
Risk Factors for Diabetes
Age
Being above age 45 increases your risk. Type 2 diabetes occurs most frequently in middle-aged adults.
Family History
Having a parent or sibling with type 2 diabetes increases your risk.
Inactivity
Getting less than 10 minutes a week of moderate or vigorous exercise. Physical activity uses up glucose in the form of energy and helps moderate weight.
Overweight and Obesity
Having a body mass index (BMI) over 25. You can determine your BMI on the CDC website. Being overweight causes high blood pressure and high cholesterol, which are also risk factors.
While some of these factors are beyond our control, others are not. By taking proactive steps to change your lifestyle, you can reduce your risk of type 2 diabetes significantly. Here are some tips to help you get started:
How to Reduce Your Risk of Diabetes
Eat a healthy diet
Eat a balanced diet that includes vegetables, whole grains and lean protein. Limit sweets and junk food (but you don’t have to cut them out altogether).
Lose weight
Eat smaller portions at each meal, use smaller plates and shoot for three smaller meals and two healthy snacks each day.
Quit smoking
Pick a quit date today and start asking friends and family for support. A doctor can also give you information about programs or medications that might be able to help.
Stay physically active
Pick the activities you enjoy the most, whether it’s walking, dancing, swimming or something else. But mix it up so you don’t get bored. You can also start taking the stairs instead of the elevator or park farther from the door so you have to walk more.
Many of these action steps not only reduce your risk of diabetes, they can also reduce your risk of heart disease!
If you are concerned about becoming diabetic, reach out to your doctor for advice that is specific to you. To request more information about diabetes and lowering your risk, Just Call Us! 260-745-1200
