Diet And Exercise Can Lower Risk For Diabetes

Good Diet and Diabetes

People with pre-diabetes lowered their likelihood of developing type 2 diabetes by more than half simply by losing 5 to 7 percent of their body weight.

This occurred through 30 minutes of physical activity, five days a week and by eating healthier.

"Pre-diabetes" is the term used when a person's blood glucose (sugar) level is higher than normal, but not high enough for a diagnosis of diabetes. Studies show that most people with pre-diabetes develop type 2 diabetes within 10 years. People with pre-diabetes also have a 1.5 times greater risk of getting cardiovascular disease (heart disease or stroke).

Who is at risk?

You are at increased risk for pre-diabetes if any of the following is true:

* You are over 45 and overweight

* You are African American, Hispanic and Latino American, American Indian, Alaska Native, Asian American and Pacific Islander

* You gave birth to at least one baby weighing 9 pounds or more or had gestational diabetes while pregnant

* Your blood pressure is 140/90 or higher

* Your cholesterol (lipid) levels are high

* You are physically active less than three times a week

While there are 65 million American adults with pre-diabetes, African Americans are at higher risk for developing Type 2 Diabetes. In 2005, the U.S. Department of Health reported 13.3 percent of all non-Hispanic blacks aged 20 years or older have diabetes.

What is the risk?

Symptoms of type 2 diabetes include feeling tired or ill, thirst and frequent urination, weight loss, blurred vision and slow healing wounds. In addition, people with diabetes are two to four times more like to have heart disease or suffer a stroke than people without diabetes.

What can you do?

There are two ways to reduce risk of developing type 2 diabetes - physical activity and diet. Physical activity can lower your blood glucose (sugar), blood pressure and cholesterol. It also reduces your risk for heart disease and stroke, relieves stress, and strengthens your heart, muscles and bones. If you are not very active, you should start slowly, talking with your doctor first about what kinds of exercise would be safe for you. Exercise for at least 20 to 30 minutes every day. Include a friend, family member or neighbor to keep you motivated to keep moving.

Tips for improving your diet:

o Eat lots of vegetables and fruits. Include non-starchy vegetables such as spinach, carrots, broccoli or green beans with meals.

o Choose whole grain foods over processed grain products. Try brown rice or whole-wheat spaghetti with your favorite pasta sauce.

o Include dried beans (like kidney or pinto beans) and lentils into your meals.

o Include fish in your meals 2-3 times a week.

Always work with your health care provider to find out if you are at risk for diabetes or if you have pre-diabetes. Your doctor, dietitian, or a counselor can help you make a plan.