According to the American Diabetes Association, over 23 million people in the United States have diabetes and 1.6 million new cases are diagnosed amongst people over the age of 20 each year. It’s safe to say that in the United States there is a diabetes epidemic developing. Although juvenile diabetes is on the rise and it has been getting a lot of attention, 23% of Americans over the age of 60 have diabetes as well. Diabetes is the number seven leading killer in the United States and it was the cause of over 233,000 deaths in 20005 alone.
Are You At Risk for Type 2 Diabetes?
The largest predictor that someone will develop diabetes is if they are overweight. The more fatty tissue you have in your body, the more your body is resistant to insulin. Another major predictor is family history. If a parent or sibling has type 2 diabetes, your chances of being diagnosed with the disease are much higher. Race and ethnicity also play a large role in determining your chances of developing type 2 diabetes. African Americans, Hispanics, Native Americans and Native-born Hawaiians and Pacific Islanders are all at increased risk for being diagnosed with type 2 diabetes.
Tips for Lowering Your Chances of Being Diagnosed with Type 2 Diabetes
1. Lose Weight
Okay, it sounds simple! But, if you are on the cusp of being overweight, just losing a few pounds can really reduce your chances of being diagnosed with type 2 diabetes. A recent study showed that by just losing 5 to 10 pounds, you can reduce your chance of being diagnosed with type 2 diabetes by up to 58%! If you intend to lose weight, forget the yo-yo dieting that can make your weight fluctuate or the fad diets and go for the tried-and-true method of watching what you eat and getting plenty of exercise.
2. Eat Whole Grains
Although scientists have yet to nail down a reason why, people who eat whole grains have a better chance of avoiding being diagnosed with diabetes and have much lower blood sugar levels. So, next time you’re in the store, switch to whole grain cereal and bread and it can make a big difference!
3. Get Some Exercise
Just 30 minutes a day four to five times a week can make a tremendous difference in your overall health. You don’t have to jump over hurdles or go sprinting down the block, just take a walk up to the store or around a local park. You’ll find that once you make a habit of walking, the strain on your body will be easier and your energy levels will rise as well.
If you are at risk for type 2 diabetes, some simple lifestyle changes can help get your blood sugar levels under control. This will keep you from developing the many health problems associated with type 2 diabetes. Diabetes can do a lot of damage on the heart, blood vessels and can lead to blindness and even amputations. For the men out there, diabetes is a leading cause of erectile dysfunction and can lead to impotence. Ready to start living a happier, healthier lifestyle and reduce your risk for diabetes? It may take a little work in the beginning to start these healthy habits, but once your health begins to improve, it’ll definitely be worth it.
