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How To Reduce Risk Of Diabetes

Eating Well To Beat Diabetes

Diabetes Tips : How to Reduce Your Risk of Diabetes

If you are overweight or have a large waist, Type 2 diabetes can be avoided or delayed by reducing your weight and waist size. Every kilogram lost is associated with a 16 percent reduction in diabetes risk.

Along with increased activity, a healthy diet will help you manage your weight. No single weight-loss plan has been proven to be more effective than any other, so a healthy, balanced diet is recommended. If you have already been diagnosed as prediabetic or have Type 2 diabetes, it is particularly important to control your weight. Being a healthy weight makes diabetes easier to manage and can delay the onset of some of the most unpleasant complications of the disease.

Heart Disease Risk And Diabetes

Heart disease can be a serious diabetes complication. Keep an eye on your risk by getting these ABCs checked:A1C level. This is a measure of your average blood sugar control for the last 2-3 months. You may need it checked two or more times a year. Talk to your doctor about setting a goal.Blood pressure. Goal: below 140/80 mm Hg.Cholesterol. Goal: LDL to 100 mg/d or lessl HDL above 40 mg/dl in men and greater than 50 in women and triglycerides below 150 mg/dl.

Prevention Tips For Parents

Not long ago, it was almost unheard of for young children or teens to get type 2 diabetes. Now, about one-third of American youth are overweight, which is directly related to the increase in kids who have type 2 diabetes, some as young as 10 years old.

Parents have the power to make healthy changes that give kids the best chance to prevent type 2 diabetes. And when the whole family makes changes together, its easier to create healthy habits that stick. Get started with these simple but effective tips for healthy eating and being active family style.

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After A Diagnosis Of Diabetes

Treatment of diabetes can occur in 2 ways. Those with type 1 diabetes will have to inject themselves with insulin before or after meals to keep up with the little or no insulin that the body produces. Those with type 2 diabetes are immune to insulin and therefore cannot take insulin injections. Type 2 diabetic patients need to watch their diets making sure to eat limited sugary foods and become more active. However, patients who do not keep up with the treatment of diabetes are prone to other diseases such as kidney failure, diabetic neuropathy, and nephropathy.

Reach And Maintain A Reasonable Body Weight

How to Reduce the Risk of your Type

Your weight affects your health in many ways. Being overweight can keep your body from making and using insulin properly.

Excess body weight can also cause high blood pressure.

Body mass index is a measure of body weight relative to height. You can use BMI to see whether you are underweight, normal weight, overweight, or obese. Use the Body Mass Index Table * to find your BMI.

  • Find your height in the left-hand column.
  • Move across in the same row to the number closest to your weight.
  • The number at the top of that column is your BMI. Check the word above your BMI to see whether you are normal weight, overweight, or obese.

If you are overweight or obese, choose sensible ways to get in shape.

  • Avoid crash diets. Instead, eat less of the foods you usually have. Limit the amount of fat you eat.
  • Increase your physical activity. Aim for at least 30 minutes of exercise most days of the week.
  • Set a reasonable weight-loss goal, such as losing 1 pound a week. Aim for a long-term goal of losing 5 to 7 percent of your total body weight.

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Lose Weight If Youre Overweight Or Obese

Although not everyone who develops type 2 diabetes is overweight or obese, the majority are.

Whats more, those with prediabetes tend to carry excess weight in their midsection and around abdominal organs like the liver. This is known as visceral fat.

Excess visceral fat promotes inflammation and insulin resistance, which significantly increase the risk of diabetes (

25 ).

One study of more than 1,000 people with prediabetes found that for every kilogram of weight participants lost, their risk of diabetes reduced by 16%, up to a maximum reduction of 96% .

There are many healthy options for losing weight, including low-carb, Mediterranean, paleo and vegetarian diets. However, choosing a way of eating you can stick with long-term is key to helping you maintain the weight loss.

One study found that obese people whose blood sugar and insulin levels decreased after losing weight experienced elevations in these values after gaining back all or a portion of the weight they lost .


Carrying excess weight, particularly in the abdominal area, increases the likelihood of developing diabetes. Losing weight may significantly reduce the risk of diabetes.

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In an analysis of several studies totaling over one million people, smoking was found to increase the risk of diabetes by 44% in average smokers and 61% in people who smoked more than 20 cigarettes daily .

What Are The Symptoms Of Diabetes

The symptoms of type 1 diabetes often occur suddenly and can be severe. They include:

  • Increased thirst

Pregnancy makes most women have to urinate more often and feel hungrier, so these symptoms donââ¬â¢t always mean you have gestational diabetes. But it is important to get tested, because high blood sugar can cause problems for both you and your baby.Ã

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Can Type 1 Diabetes Be Prevented

Type 1 diabetes can’t be prevented. Doctors can’t even tell who will get it and who won’t.

No one knows for sure what causes type 1 diabetes, but scientists think it has something to do with genes. But just getting the genes for diabetes isn’t usually enough. In most cases, a child has to be exposed to something else like a virus to get type 1 diabetes.

Type 1 diabetes isn’t contagious, so kids and teens can’t catch it from another person or pass it along to friends or family members. And eating too much sugar doesn’t cause type 1 diabetes, either.

There’s no reliable way to predict who will get type 1 diabetes, but blood tests can find early signs of it. These tests aren’t done routinely, however, because doctors don’t have any way to stop a child from developing the disease, even if the tests are positive.

How To Prevent Type 2 Diabetes

Prediabetes: How to Reduce the Risks of Developing Diabetes

Every day we make choices that affect our health. Take these important five steps to make your lifestyle healthier and to start to prevent or reduce the risk of developing type 2 diabetes, and pre-diabetes:

  • Maintain a healthy weight
  • Include a good balance of activity and healthy diet
  • Talk to your healthcare provider about what a healthy weight is for you
  • Eat a healthy, balanced diet
  • Eat a diet with lots of variety
  • Eat 5 to 10 fruits and vegetables a day.
  • Eat less fat and salt
  • Limit the amount of alcohol you drink
  • Select appropriate portion sizes
  • Be active at least 30 minutes every day
  • Include activities that build endurance, strength and flexibility
  • Find activities that you enjoy and that include your family
  • If you smoke, it’s never too late to quit
  • Avoid second-hand smoke
  • Keep your health in check
  • Get enough sleep and rest
  • Be active – physical activity is a great way to reduce stress
  • Manage high blood pressure, cholesterol and glucose
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    Take Care Of Bumps And Bruises

    Diabetes raises your risk of infection and slows healing, so treat even simple cuts and scrapes quickly. Properly clean your wound and use an antibiotic cream and sterile bandage. See a doctor if it’s not better in a few days. Check your feet every day for blisters, cuts, sores, redness, or swelling. Moisturize them to prevent cracks.

    Choose Higher Fibre Carbs

    Eating white bread, white rice and sugary breakfast cereals known as refined carbs are linked with an increased risk of type 2 diabetes. But wholegrains such as brown rice, wholewheat pasta, wholemeal flour, wholegrain bread and oats and linked to a reduced risk so choose these instead. When youre out shopping remember to check food labels to see if a food is high fibre. Compare different foods to find the ones with the most fibre in them.

    Other healthy sources of carbs include:

    • fruit and vegetables

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    What Causes Prediabetes

    Insulin is a hormone made by your pancreas that acts like a key to let blood sugar into cells for use as energy. If you have prediabetes, the cells in your body dont respond normally to insulin. Your pancreas makes more insulin to try to get cells to respond. Eventually your pancreas cant keep up, and your blood sugar rises, setting the stage for prediabetesand type 2 diabetes down the road.

    How Is Diabetes Treated

    How to Reduce the Risk of Diabetes and Prevent it

    There’s no cure for diabetes, but it can be managed and controlled. The goals of managing diabetes are to:

    • Keep your blood sugar levels as near to normal as possible by balancing food intake with medication and activity.
    • Maintain your blood cholesterol and triglyceride levels as near their normal ranges as possible by avoiding added sugars and processed starches and by reducing saturated fat and cholesterol.
    • Control your blood pressure. Your blood pressure should not go over 130/80.
    • Slow or possibly prevent the development of diabetes-related health problems.

    You hold the key to managing your diabetes by:

    • Planning what you eat and following a balanced meal plan
    • Taking medicine, if prescribed, and closely following the guidelines on how and when to take it
    • Monitoring your blood sugar and blood pressure levels at home
    • Keeping your appointments with your health care providers and having laboratory tests as ordered by your doctor

    Remember: What you do at home every day affects your blood sugar more than what your doctor can do every few months during your checkups.

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    Reducing The Risk Of Developing Type 1 Diabetes

    Type 1 diabetes is a chronic autoimmune condition characterized by destruction of pancreatic beta cells. The causes are multi-factorial, with both genetic and environmental factors. The exact nature of causative environmental factors continues to be debated. There is a long preclinical period before the onset of overt symptoms, which may be amenable to therapeutic intervention to prevent disease. Immunotherapeutic interventions continue to be the main focus of type 1 diabetes prevention.

    A second strategy is to try to halt, at the time of diagnosis, the immune-mediated destruction of beta cells to preserve any residual capacity to produce insulin. Progress in the field has been slow due to safety considerations namely, side effects from immunosuppression/modulation must be minimized before consideration can be given for clinical use, especially because of the reasonable life expectancy of people with type 1 diabetes and technological advancements with insulin replacement therapy.

    As safe and effective preventive therapies for type 1 diabetes have not yet been identified, any attempts to prevent type 1 diabetes should be undertaken only within the confines of formal research protocols.

    Drink Water As Your Primary Beverage

    Water is by far the most natural beverage you can drink.

    Whats more, sticking with water most of the time helps you avoid beverages that are high in sugar, preservatives and other questionable ingredients.

    Sugary beverages like soda and punch have been linked to an increased risk of both type 2 diabetes and latent autoimmune diabetes of adults .

    LADA is a form of type 1 diabetes that occurs in people over 18 years of age. Unlike the acute symptoms seen with type 1 diabetes in childhood, LADA develops slowly, requiring more treatment as the disease progresses .

    One large observational study looked at the diabetes risk of 2,800 people.

    Those who consumed more than two servings of sugar-sweetened beverages per day had a 99% increased risk of developing LADA and a 20% increased risk of developing type 2 diabetes .

    Researchers of one study on the effects of sweet drinks on diabetes stated that neither artificially sweetened beverages nor fruit juice were good beverages for diabetes prevention .

    One 24-week study showed that overweight adults who replaced diet sodas with water while following a weight loss program experienced a decrease in insulin resistance and lower fasting blood sugar and insulin levels .


    Drinking water instead of other beverages may help control blood sugar and insulin levels, thereby reducing the risk of diabetes.

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    How Can I Reduce My Risk Of Diabetes

    Diabetes UK says that 1 in 10 over 40s has diabetes, a number that has doubled in the last two decades. The research suggests that by 2030, around 5.5 million people will be suffering from the condition, which is fuelled by obesity.

    There are two main types of diabetes: Type 1 and Type 2.

    Type 1 is less common and is not preventable.

    Type 2 is predominantly associated with weight gain and a sedentary lifestyle, but there are other risk factors. In the UK, 90 percent of diabetics are Type 2. If your blood sugars are abnormally high, but are not in the diabetic range, you may be diagnosed as prediabetic. This means you have a high risk of developing diabetes.

    The good news is that around 80 percent of cases of Type 2 diabetes are preventable. Read on to find out what you can do to reduce your likelihood of developing the condition.

    Diabetes Prevention: How To Reduce Your Risk

    Simple steps to help lower your risk of diabetes

    Medically reviewed

    All of Healthily’s articles undergo medical safety checks to verify that the information is medically safe. View more details in our safety page, or read our editorial policy.

    Despite the growing prevalence of diabetes, you can reduce your risk of developing the condition by eating a healthy, balanced diet and keeping active.

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    If I Had Gestational Diabetes When I Was Pregnant How Can I Lower My Chances Of Developing Type 2 Diabetes

    Gestational diabetes is a type of diabetes that develops during pregnancy. Most of the time, gestational diabetes goes away after your baby is born. Even if your gestational diabetes goes away, you still have a greater chance of developing type 2 diabetes within 5 to 10 years. Your child may also be more likely to become obese and develop type 2 diabetes later in life. Making healthy choices helps the whole family and may protect your child from becoming obese or developing diabetes.

    Here are steps you should take for yourself and your child if you had gestational diabetes:

    • Get tested for diabetes 6 to 12 weeks after your baby is born. If your blood glucose is still high, you may have type 2 diabetes. If your blood glucose is normal, you should get tested every 3 years to see if you have developed type 2 diabetes.
    • Be more active and make healthy food choices to get back to a healthy weight.
    • Breastfeed your baby. Breastfeeding gives your baby the right balance of nutrients and helps you burn calories.
    • Ask your doctor if you should take the diabetes drug metformin to help prevent type 2 diabetes.1

    How To Reduce Your Risk Of Type 2 Diabetes

    today April 13, 2021 Commentslocal_offerLifestyle

    Did you know that about 11 million Canadians are living with prediabetes or diabetes? And of the 11 million, 90% of them are cases of Type 2 diabetes. While Type 2 diabetes typically appears in those over the age of 40, it is increasingly becoming a concern amongst children and adolescents with a link to obesity. Type 2 diabetes is also common with those who have a family history of Type 2 diabetes. However, Type 2 diabetes is preventable – and there are a few things that you can do to reduce your risk of developing prediabetes or Type 2 diabetes.

    What is Type 2 Diabetes?

    Type 2 diabetes is a metabolic disorder that occurs when either your bodycannot produce enough insulin or your body is unable to properly use the insulin that it makes. Insulin is a hormone that is produced by the pancreas. Its job is to help regulate and control the amount of glucose in your blood.

    Who is at risk of developing Type 2 Diabetes?

    Type 2 diabetes is linked to many other health concerns and risks and there are a variety of factors that can increase your risk of developing Type 2 diabetes. The risk factors for Type 2 Diabetes are:

    What Are the Long Term Side Effects of Type 2 Diabetes?

    Developing Type 2 Diabetes can pose long term risks and can lead to serious health complications, if it is not properly managed.Type 2 Diabetes can lead to:

    What Can You Do to Reduce Your Risk of Type 2 Diabetes?

    Here are 10 ways you can prevent Type 2 Diabetes:

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    Pick Super Foods Don’t Supersize

    There’s no single diabetes diet. But here are basics to keep in mind: Enjoy super foods like berries, sweet potatoes, fish with omega-3 fatty acids, and dark green, leafy vegetables. Look at food labels and avoid saturated fat and trans fats. Instead, opt for mono and polyunsaturated fats like olive oil. A registered dietitian can give you personalized advice.

    Who Is At Risk For Type 2 Diabetes

    How to Prevent Type 2 Diabetes: 4 Ways to Reduce Risk of Diabetes ...

    Many Americans are at risk for type 2 diabetes. Your chances of getting it depend on a combination of risk factors such as your genes and lifestyle. The risk factors include:

    • Having prediabetes, which means you have blood sugar levels that are higher than normal but not high enough to be called diabetes
    • Being overweight or having obesity
    • Being age 45 or older
    • A family history of diabetes
    • Being African American, Alaska Native, American Indian, Asian American, Hispanic/Latino, Native Hawaiian, or Pacific Islander
    • Having acanthosis nigricans, a skin condition in which your skin becomes dark and thick, especially around your neck or armpits
    • Smoking

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