4 ways to reduce diabetes risk

More than 40 million people in the United States are believed to have type 1 or type 2 diabetes, according to the Centers for Disease Control and Prevention (CDC). That's about 12 percent of the population. What’s more, upwards of 100 million additional U.S. adults have prediabetes (higher-than-normal blood sugar levels).

Most people with diabetes have type 2 diabetes, which occurs when there is too much sugar in the blood. Some risk factors for type 2 diabetes are beyond a person’s control. These include race and family history. But others are modifiable, including diet, weight, and activity level.

With that in mind, here are strategies that can help reduce the risk of developing prediabetes or diabetes.

Be active

Physical inactivity is one of the leading risk factors for prediabetes and type 2 diabetes. To maintain optimal health and reduce diabetes risk, adults are encouraged to get at least 150 minutes of moderate-intensity aerobic activity—like brisk walking or cycling—each week.

If exercising more (or at all) seems like a tall order, start small by tweaking habits that are already part of your daily routine: Bike or walk to work instead of driving or take your dog to the park after dinner. It doesn’t matter how you add movement to your day—it only matters that you move.

Maintain a healthy weight

Being overweight or obese increases the risk of type 2 diabetes. A body mass index (BMI) between 25 and 29.9 is considered overweight, while a BMI of 30 or greater indicates obesity.

The rate of obesity in the U.S. has risen over time. In 2000, about 30 percent of U.S. adults were obese. It’s now over 40 percent, according to the CDC. More than 100 million U.S. adults are obese.

Not everyone with type 2 diabetes is obese, and being obese doesn’t mean you’ll develop the condition, but there is a strong connection. Losing just 5 to 7 percent of your total body weight can cut your type 2 diabetes risk in half.

Eat healthfully

Obesity, elevated cholesterol levels, and high blood pressure contribute to an increased risk of developing type 2 diabetes. Although genes play a role in each of these, diet also affects these numbers.

Eating a healthy diet means limiting your intake of saturated fats—the kinds that are solid at room temperature and that are often found in red meat, butter, and processed foods. It also means loading your plate with beans, veggies, and fruits. Additionally, limiting your sodium and added sugar intake goes a long way to managing weight, cholesterol, and blood pressure.

Stay educated and engaged

Signs and symptoms of type 2 diabetes develop over time. It's possible to have prediabetes and even type 2 diabetes for several years without knowing it.

Having diabetes is more than an inconvenience. If left unmanaged, diabetes can cause blindness, kidney failure, nerve damage, heart disease, limb loss, and other health issues. So, it’s important to know the risk factors for type 2 diabetes and which ones you may be predisposed to.

Playing an active role in your health and well-being is a step toward preventing type 2 diabetes. The more you know, the better you can be at taking control of your health. Speak with your healthcare provider to find out how you can manage your diabetes risks.