November is National Diabetes Awareness Month and that’s a great time to review the risk factors. You can’t change your family history or your heritage but you can watch your weight and exercise regularly. The people at highest risk are: African Americans, Hispanic and Latino Americans, Native Americans and Alaska Natives, Asian Americans and Pacific Islanders, and older adults (over 45) and overweight.
Other risk factors include having a parent or sibling with diabetes, having had gestational diabetes or at least one baby over 9 pounds at birth, having high blood pressure or abnormal cholesterol or triglyceride levels. Some of these factors can be modified through lifestyle changes. If you see something you could change in your life, start working on it now!
Diagnosis and risk factors
Many people have no symptoms, which makes diagnosis very challenging. The American Diabetes Association recommends the following testing guidelines: If you are overweight and age 45 or older, you should be checked for diabetes during your next routine medical office visit. For adults younger than 45 and overweight, your doctor may recommend testing if you have any other risk factors for diabetes.
Prevention/treatment
If your doctor has diagnosed you with pre-diabetes, take action to prevent or delay the onset of Type 2 diabetes. The Diabetes Prevention Program has shown that diet and exercise work. Just 30 minutes a day of moderate physical activity and a 5 to10 percent reduction in body weight produce a 58 percent reduction in the risk of developing Type 2 diabetes.
Do it the right “weigh”
Set small weight-loss goals. If you have pre-diabetes, a modest amount of weight loss will make a huge difference. For example, if you weigh 200 pounds, set a goal to lose 10 to 15 pounds, or if you weigh 150 pounds, set a goal to lose 5 to 10 pounds.
Get moving toward your goals
You don’t have to join an expensive gym to start an exercise program. It’s as simple as putting one foot in front of the other and moving. Walking is one of the cheapest and easiest forms of exercise. Set a goal to walk 30 minutes per day. If you can’t fit it all in at once, split up your activity for the day and try a brisk 10-minute walk after each meal until you reach a total of 30 minutes. Other fun activities include aerobics, biking, tennis, swimming or dancing. Pick whatever activity fits your lifestyle and enjoy those 30 minutes of healthy moving.
