It is very important for all Americans—men and women—to know their risk factors for type 2 diabetes. Over 18 million people in the United States currently live with this condition. According to the Centers for Disease Control and Prevention (CDC), men have a 1 in 3 chance of developing diabetes, and women’s chances are 2 in 5.
Some risk factors, however, are out of your control.
These include:
- Being 45 years old or older.
- Having a parent or sibling with diabetes.
- Being of African-American, Latino, Native American, Asian-American or Pacific Islander descent.
- Having had diabetes during pregnancy (gestational diabetes) or having given birth to a baby over nine pounds.
But some factors you can control. And the more risk factors you can change, the less chance you have of developing diabetes.
Factors that you can control include:
- Being overweight.
- Inactivity.
- Having blood pressure higher than 140/90 mm/Hg.
- Having an HDL (good) cholesterol level lower than 35 mg/dL.
- Having a triglyceride (type of blood fat) level higher than 250 mg/dL.
Controlling your blood pressure, cholesterol and triglyceride levels and staying at a healthy weight can prevent diabetes and keep you feeling strong. You can talk with your health care provider about different steps you can take to develop an activity regimen and meal plan that will work for you. Remember to start slowly if you have not exercised in a while. You can then build up slowly to at least 30 minutes, five timer per week. Do things you enjoy, like taking a walk through the park or even gardening.
You can also meet with a dietician to help you develop a meal plan and healthful eating habits. Start by choosing foods that are low in saturated fat and high in fiber and nutrients, like fruits, vegetables and whole-grain foods. Small changes, like these, can go a long way when it comes to your health.
