Prevent Type 2 Diabetes
How to beat the Genes
Are you worried about diabetes? Did your Dad have diabetes with complications? Was your Mom unable to do the things she loved because of diabetes? Concerned you may follow their footsteps?
Well, there is hope. Type 2 diabetes can be prevented!
Simply losing a small amount of weight and increasing your daily activity are the best tools to avoid developing Type 2 diabetes . The Diabetes Prevention Program showed that in overweight individuals at risk for diabetes lifestyle changes reduced the development of diabetes by 58%. Individuals had to lose 7% of their initial body weight and maintain this weight loss; and increase moderate intensity physical activity to 150 min a week.
So, if you weigh 200 pounds and are at risk for diabetes, losing 14 pounds and doing your favorite activity such as walking, swimming or dancing for a total of 150 min a week will reduce your risk of developing diabetes by 58%.
Age does have benefits. If you are 60 years or older, lifestyle changes will reduce your risk of developing diabetes by 71%.
What are the risk factors for Type 2 diabetes?
- Family history of Type 2 diabetes in mother, father, brother or sister
- Ethnicity: Black, Hispanic/Latino, American Indian, Asian American or Pacific Islander
- Being overweight or obese
- Being physically inactive
- High blood pressure > 140/80 or being treated for high blood pressure
- Abnormal cholesterol and triglyceride levels
- Polycystic ovary syndrome (PCO)
- History of diabetes during pregnancy
How do you find out what your glucose levels are?
See your doctor. Get a blood test. Or better still, consider wearing a continuous glucose monitor (CGM) that gives you a complete picture of your glucose level. At Steady Health, we use CGM to help individuals understand how their glucose levels respond to different foods, varying physical activity and everyday life. CGM is a small sensor that sits under your skin, does not hurt and measures glucose levels continuously in the interstitial fluid .
What should you do?
Start by making small changes to your lifestyle. Eat to win by making healthy choices. If you are overweight try to lose 1 to 2 pounds a month. Incorporate physical activity into everyday life- use the stairs, walk with a friend, swim or bike ride.
Knowledge is power. Wear a CGM. Use real time glucose data to make the lifestyle changes that are right for you. And take small steps to prevent diabetes and “beat the genes”.
Dr. Sushma Reddy is an endocrinologist with Steady Health, a virtual diabetes clinic using CGM to provide personalized data driven care . For more information, visit https://steady.health
