Diabetes is a wellness risk for everyone, and, according to Vivian Fonseca, MD, professor of medicine and pharmacology and chief of endocrinology at Tulane University Health Sciences Center in New Orleans ‘The question is, do we do the lifestyle change for all of society or just try to find the individuals who are at risk?’ The good news is, you yourself can make simple lifestyle alterations to ensure your wellbeing is secured against diabetes.
Firstly, are you at a healthy weight? Obese and overweight people are the most at risk to developing type 2 diabetes, but if you are overweight, dropping a moderate 5-10% your weight will cuts that risk in half. Make sure you get a low-calorie, low-fat diet that is full of fruits and veggies. According to a 12-year study, getting a variety of fruits and vegetables in your 5-a-day means cutting your diabetes risk by up to 22% and your risk reduction directly correlates with how many fruits and veggies you consume. Also, cutting sugary drinks from your diet aids weight loss and reduces your risk of diabetes, as studies have shown that sugary drinks can increase your diabetes risk by up to 30%.
Next, are you active enough? Exercising less than 3 times a week increases your risk of diabetes, so you should get at least 30 minutes of exercise a day to not only benefit your insulin and blood sugar levels, but also achieve your weight loss goals. Also, switch off the TV more as Fonseca says ‘People who watch television [for] more than 20 hours a week have much more diabetes than people who watch for 10 hours’. Use that time instead to go for a walk with your spouse, play with your kids or practise your dance moves.
There are certain types of people who are at an increased risk of diabetes, besides those who are overweight or obese. However, with a little bit extra precautionary lifestyle choices, early diabetes screenings, or even medication, you can prevent or delay the development of type 2 diabetes even if you have a family history of diabetes (especially a parent or sibling with diabetes), a physically inactive lifestyle, Native American, African, or Hispanic heritage, a prior gestational diabetes diagnosis, birth of a baby over nine pounds in weight, high blood pressure or treatment for high blood pressure, polycystic ovarian syndrome (PCOS) diagnosis or a history of heart disease. You should consult your doctor about getting tested for prediabetes or diabetes.
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