How can you avoid diabetes? There are a number of risk factors for type 2 diabetes: some can be prevented, while others can’t. Depending on the risk factors that you have, you may be able to prevent type 2 diabetes. This article will outline some useful diabetes prevention tips.
Types of risk factors for diabetes
There are two types of risk factors for type 2 diabetes:
- Non-modifiable risk factors (this means that you can’t prevent them)
- Modifiable risk factors (this means that you can prevent them)
Risk factors you can’t prevent
Type 2 diabetes is hereditary, which means that if you have a close relative (for example, a parent, brother or sister) with the disease, you have an increased risk of getting it as well.
Ethnicity also plays a role: people who have an Aboriginal, Hispanic, South Asian, Asian or African ethnic background have a higher risk for type 2 diabetes.
People who are 40 years of age or older are also at higher risk for type 2 diabetes than people who are younger than 40.
Risk factors you can prevent
The risk factors for type 2 diabetes than can be avoided are all related to lifestyle. Even if you have a family history of the disease, or an ethnic background that puts you at higher risk, your diet and exercise can play a huge role in helping you avoid type 2 diabetes.
The two main modifiable risk factors for type 2 diabetes are:
- Having a sedentary lifestyle (not getting much – or any – exercise)
- Being overweight (especially if you carry the extra weight around your middle)
That’s why the cornerstones of prevention of type 2 diabetes are healthy eating, losing weight (if needed) and being physically active.
You can learn more about a diabetes prevention exercise program here.
Steps you can take to prevent type 2 diabetes
Eat healthy foods:
Eating healthy meals is one of the most important things you can do to prevent type 2 diabetes. Your daily meal plan should be composed of 45% to 60% carbohydrate, 15% to 20% protein, and 20% to 35% fat. Check out an overview of the new Canada’s Food Guide here.
As well, you should eat three meals per day at regular times and space meals no more than six hours apart. This helps to control your blood sugar levels.
Here are a few tips for healthy eating to prevent type 2 diabetes:
- Include fish, lean meats, low-fat cheeses, eggs or vegetarian protein choices (for example, tofu or quinoa) as part of every meal.
- Eat high-fibre foods such as whole grain breads and cereals, lentils, dried beans and peas, and brown rice.
- Eat lots of vegetables, as they are very high in nutrients and low in calories.
- Limit sugary drinks and sweets, such as regular pop, desserts, candies, jam and honey.
Lose weight, if needed:
Losing weight – and making sure it stays lost! – can also help you prevent or delay the onset of diabetes. In fact, a very large and long-term study, called the Diabetes Prevention Program, demonstrated that people who were overweight or obese who lost 5% to 10% of their body weight reduced their risk of developing diabetes by 58%. So, if you weigh 80 kilograms (about 175 pounds), your goal would be to lose four to eight kilograms (nine to 18 pounds).
Exercise regularly:
Physical activity is one of the best ways that you can help prevent diabetes. Exercise helps lower blood sugar levels, and it also helps you lose weight. The Canadian Society for Exercise Physiology recommends that adults should accumulate at least 150 minutes of moderate to vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or longer.
Find ways to be more active each day. Walking is a great way to get started and you can do it almost anywhere at any time. Bike riding, swimming, and dancing are also good ways to move more. If you are looking for a safe place to be active, contact your local parks department to ask about walking maps, community centres and parks.
Whether you exercise individually, or with a group of friends or family members, find a type of exercise that you like doing, and stick to it!
Take extra care if you have prediabetes:
If you have been diagnosed with prediabetes (a condition in which blood glucose levels are higher than normal, but not high enough to be classified as full-blown diabetes), you can prevent or delay the onset of diabetes by losing weight, exercising and eating healthy foods.
Sometimes, people with prediabetes are prescribed medications to help lower their blood glucose levels; usually, metformin (a very common diabetes drug) is prescribed. If you have prediabetes and have been given medication, be sure to take it exactly as prescribed by your healthcare team.
Get tested regularly:
Diabetes is on the rise, in Canada and around the world. In fact, it’s expected that by the year 2025, five million Canadians will have diabetes. If you’re at risk for type 2 diabetes, it’s important to get tested. The Diabetes Canada clinical practice guidelines recommend that people who are at risk for diabetes, and everyone who is over 40 years of age, should be tested every three years.
