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.
  • POWERFUL Blood Sugar Support

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.

Am I at Risk of Developing Type 2 Diabetes?

Diabetes (especially type-2 diabetes) is common medical disorder and the incidence is increasing in most countries. As diabetes is a common medical problem it is natural for you (or anybody) to have doubt if you have diabetes or if you are at higher risk of developing diabetes. Another important aspect about type 2 diabetes is that, it may remain asymptomatic for several years before diagnosis and sometimes diabetes is diagnosed during routine blood sugar examination for medical problem other than diabetes.

Should you get blood sugar level checked?

If your age is 45 years or more, it is recommended to test for diabetes. If you are below 45 years of age but obese/overweight and have any of the risk factors of diabetes, it is strongly recommended to test for diabetes done.

What are the risk factors for type 2 diabetes?

The risk factors for type 2 diabetes are:
  • If any of your first degree relatives (parents, brother and sister) have diabetes.
  • If you had gestational diabetes or if you delivered a big baby (birth weight or 9 pounds or more).
  • If you are a woman and have PCOS (polycystic ovarian syndrome).
  • If you are hypertensive (blood pressure of more than 140/90 mm of mercury).
  • If your lipid profile is abnormal i.e. lower HDL or good cholesterol (below 35 mg/dL) and higher LDL (bad cholesterol) and triglycerides (more than 250 mg/dL).
  • If you have prediabetes, impaired fasting glucose (IFG) or impaired glucose tolerance (IGT).
  • If you are obese (BMI of more than 30).
  • If you are inactive and exercise fewer than three times a week.
  • If you have history of cardiovascular problems.
  • If you belong to a race with high diabetes risk such as American Indian, Asian American, African American, Hispanic etc.
  • It is important to know the symptoms of diabetes. If you are thinking about getting test for diabetes done, it is also important to know common symptoms of diabetes.

The symptoms of diabetes are:

  • Excessive thirst
  • Frequent urination
  • Excessive hunger
  • Sores or minor injuries that do not heal or take unusually longer to heal.
  • Weight loss, fatigue

In many individuals diabetes is remain undiagnosed until complications (such as eye problem, heart problem etc.) arise. That is why it is important to diagnose diabetes at the earliest and treat it appropriately and adequately. If tested regularly diabetes can be detected before it appears (prediabetes) and appropriate measures taken to delay or prevent diabetes from developing.

WARNING: Green Veggie Causing Type 2 Diabetes In Millions

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