Diabetes Prevention: Taking Control of Your Health

Even if diabetes is common in your family, it doesn’t mean you will get it. Having a family history does increase your risk, but you can prevent diabetes by making healthy lifestyle choices. The International Diabetes Federation (IDF) calls diabetes a “lifestyle” disease because it depends a lot on how you live.

Studies like the Diabetes Prevention Program show that people with prediabetes who lost 5 to 7% of their body weight (around 10 to 15 pounds) reduced their risk of diabetes by 58%. They did this by changing their diet and becoming more active.

Risk Factor: Excess Weight, Especially Around the Belly

Being overweight, especially around your belly, increases your risk of diabetes. To check your risk, measure your waist. Your risk is higher if it’s over 40 inches for men or 35 inches for women, as per the National Institutes of Health (NIH).

How to Reduce Your Risk

Following the DASH Diet (Dietary Approaches to Stop Hypertension) is a proven way to lower blood pressure, reduce cholesterol, and improve insulin sensitivity, crucial for diabetes prevention. This diet includes low-fat, nutritious foods and is recommended by major health organizations. It also follows the healthy eating guidelines from the American Diabetes Association (ADA).

Alternatively, adopting a plant-based vegan diet, which avoids all animal products, can significantly reduce diabetes risk. Studies have shown that vegan diets rich in fiber, soy, and nuts can lower cholesterol by 20 to 35%, compared to a 10 to 15% reduction in those following a semi-vegetarian diet.

Risk Factor: Inactive Lifestyle

A sedentary lifestyle, where you spend most of the day sitting at work or in front of the TV, is another significant risk factor for diabetes. According to the IDF, regular physical activity helps your body use glucose as energy, manage weight, and improve sleep patterns, all essential for diabetes prevention.

How to Reduce Your Risk

Even a little exercise helps a lot. NIH research shows that walking 30 minutes a day can minimize your risk of diabetes by 70%. Start with short walks and gradually walk more as you get stronger.

Risk Factor: Prediabetes Diagnosis

If you’re overweight and have high blood pressure or cholesterol, your risk of diabetes is higher. Prediabetes means your blood sugar is a bit high but not yet diabetes. Without care, it can turn into Type 2 diabetes.

How to Reduce Your Risk

The ADA says 15 to 30% of people with prediabetes will have Type 2 diabetes within five years. However, lifestyle changes like eating healthier and exercising can significantly reduce risk. You can take control of your health by learning about prediabetes and improving your habits.

At ClearMedica, we are committed to helping you stay informed and take proactive steps toward diabetes prevention. Whether you’re at risk due to family history or lifestyle factors, you can take control of your health with the proper knowledge and support. Reach out to us to learn more about diabetes and prediabetes and how to reduce prediabetes through healthy choices.