Preventing Type 2 Diabetes

Nutrition::Diabetes Risk Factors::Preventing Type 2 Diabetes

Is it possible to prevent Type 2 diabetes?

YES!  Even if you have a family history or other risk factors, you can prevent yourself from developing diabetes and/or pre-diabetes.  Exercising regularly, losing weight, lowering blood pressure and cholesterol, and making some small dietary changes can help you reduce your risk of developing Type 2 diabetes.  By starting where you are, you can change your risk!

Let’s face it—you can’t change your family history or age, but you can make some changes in other risk factors that will make a big difference in your diabetes risk.

If you are overweight…

Weight loss can help you decrease your risk of Type 2 diabetes in many ways.  Excess weight can make it harder for the insulin in your body to work, causing insulin resistance. Insulin resistance is one of the major problems in Type 2 diabetes. By losing weight, you can help the insulin in your body work more effectively.

Losing just 5 to 10 percent of your total body weight can help you improve your overall health. Weight loss will help you reduce your blood pressure, cholesterol and triglycerides, and help reduce your risk of diabetes and other chronic diseases.

If you don’t exercise…

Regular physical activity makes a difference! Regular exercise can lower blood sugar levels, reduce your risk of cardiovascular diseases, strengthen your muscles, and improve your overall health. The kind of exercise you choose is also important, and you should find an exercise that is safe and fun for you.

Always talk to your health care provider before starting any exercise program. If you have any underlying or co-existing medical problems in addition to diabetes, your health care provider will be able to help you choose an activity that will be safe and enjoyable for you. Whatever you choose, it should be something you enjoy and will stick to regularly. Walk, swim, dance, play with your children, and have fun at the same time.

If you already have diabetes, be sure to follow safety guidelines when you exercise.

If your blood pressure is too high…

Blood pressure is the force of blood against the walls of the arteries in your body. High blood pressure or “hypertension” is dangerous because it makes your heart work too hard. High blood pressure often has no signs or symptoms. Anyone can develop high blood pressure, regardless of age, race, or gender.  High blood pressure increases your risk of many of the long-term complications of diabetes, like stroke, heart disease, kidney damage, and blindness.

A blood pressure level of 140/90 mmHg or higher is considered high (National Heart, Lung, and Blood Institute, 2007). Your health care provider can check your blood pressure. If it is too high, you can take steps such as losing weight, becoming more physically active, eating a diet lower in sodium, and reducing alcohol intake to help bring it back to a healthy level. If you are a smoker, quitting will also help reduce your blood pressure. To learn more about lowering your blood pressure, click here to visit the National Heart, Lung, and Blood Institute. 

If your cholesterol or triglyceride levels are too high…

Cholesterol is a soft, waxy substance found in the blood and in all of your cells. Triglycerides are another part of fat. Although it’s normal to have some cholesterol and triglycerides in your blood, too much of these substances can increase your risk for long-term complications of diabetes, like stroke and heart disease. 

Managing your cholesterol and triglycerides can help improve your health. You can lose weight, become more physically active, eat a diet lower in fat and saturated fat, and reduce alcohol consumption to help lower your cholesterol and triglycerides. If you are a smoker, quitting may also help lower your triglyceride levels. To learn more about how to lower cholesterol and triglycerides, click here to visit the American Heart Association. 

If you smoke…

According to the U.S. Surgeon General, “smoking cessation (stopping smoking) represents the single most important step that smokers can take to enhance the length and quality of their lives.”  Most people realize that smoking can cause lung cancer, but few people realize it is also a risk factor for long-term complications of diabetes, like heart disease and stroke.

Quitting smoking is not easy, but it can be done. If you are a smoker, quitting can help you improve your health and reduce the risks associated with diabetes.  For more information on quitting smoking, contact the free Tennessee Tobacco QuitLine at 1-800-QUIT-NOW. Trained “quit coaches” are standing by to help you kick the habit for good.

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