Reduce Your Risk of Developing Type 2 Diabetes

If you are at high risk of getting type 2 diabetes you can lower the risk of diabetes by modifying some risk factors. Some of the risk factors of diabetes are modifiable (e.g. hypertension, obesity, physical inactivity, lipid profile abnormality etc.) and some are non modifiable (e.g. first degree relatives with diabetes, race etc.). You can reduce risk of type 2 diabetes by modifying the modifiable risk factors. One of the most important aspect in reducing the risk of diabetes is your strong belief and determination that you can reduce the risk of diabetes.

If you are obese or overweight, take the following steps:

  • Be physically active.
  • Change your lifestyle and food habit to help reduce body weight.
  • Try to bring down your body weight to normal (BMI below 25). If not possible to bring down to normal, target a reasonable body weight and rich the goal and maintain it.

If you are physically inactive take the following steps:

  • Diabetes patients (as well as non diabetic normal individuals) are advised to exercise regularly. ADA (American Diabetes Association) recommends moderate physical activity (such as brisk walking) for 150 minutes a week spread over at least five days for diabetes patients. The same is applicable for non diabetic individuals too.

If you are hypertensive, take the following steps:

  • Increase your physical activity
  • Reduce intake of common salt (sodium) and alcohol
  • Change your food habit and take healthy diet
  • Maintain a reasonable body weight.
  • Consult your doctor and take medicines regularly if required.

If you have high cholesterol, take the following steps:

  • Consult your doctor and take cholesterol lowering medication regularly if needed.
  • Take low fat and high fiber diet.
  • Regular physical activity, if you are inactive.

To reduce overall risk of getting type 2 diabetes; take the following steps:

  • Make your own plan about the things you need to do and the changes you need to make.
  • Consult your doctor (diabetologist) and dietician and make a plan to change your food habit and lifestyle. Changing food habit (healthy eating habits) and lifestyle is important for reducing the risk of diabetes.
  • Think and decide what might prevent you from reaching your goal of lifestyle change and healthy food habit and plan to overcome them.
  • Do not plan to change lifestyle and food habit overnight. Make small steps and reach your goal slowly.
  • Reward yourself after reaching a goal and help in reducing diabetes risk.

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