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Know Your Risk for Diabetes & What You Can Do About It

Diabetes is estimated to affect nearly 1 in 10 individuals across the world. However, nearly 50% of people with diabetes remain undiagnosed. When not detected and treated early, diabetes can lead to serious and potentially life-threatening complications such as vision loss, cardiovascular disease, kidney disease, nerve damage, and even complications in pregnancy.

Early diagnosis and the right treatment can help keep diabetes under control and delay or prevent its complications. Thus, it is important to be aware of your risk of developing this disease so as to ensure timely treatment. Some of the risk factors can be controlled by making healthy lifestyle changes while some cannot.

Here are some of the major diabetes risk factors:

Family history: If you have a blood relative with diabetes such as a parent, brother, or sister, your risk for developing it is significantly increased.

Age: Risk for developing Type 2 diabetes increases with age, generally occurring in middle-aged adults.

Weight: Obesity or overweight is a major risk factor. Losing 5% to 10% of body weight significantly reduces the risk of developing diabetes.

Physical activity: Physical inactivity is a key risk factor for prediabetes and Type 2 diabetes. Regular physical activity has been shown to significantly reduce the risk of diabetes and heart disease. Aim for:

  • At least 150 minutes per week of moderate-intensity aerobic physical activity;
  • Or 75 minutes per week of vigorous-intensity aerobic physical activity (or a combination of the two);
  • And muscle-strengthening at least two days per week.

Blood pressure: Untreated high blood pressure can damage the cardiovascular system and kidneys. People with diabetes and high BP should maintain a BP of less than 130/80 mm Hg.

Diet: Diet is one of the most important risk factors for prediabetes and Type 2 diabetes. A diet high in fat, calories, and cholesterol increases your risk of diabetes. Consuming nutritious foods in appropriate quantities and at specific times helps maintain blood sugar levels within the desired range. Eat fruits and vegetables, whole grains, skinless poultry, fish, legumes, non-tropical vegetable oils and unsalted nuts and seeds.

Smoking: The people who smoke are 30 – 40% more likely to develop type 2 diabetes than people who don’t. Don’t smoke. Consult your doctor for suggestions to help you quit.

Alcohol: Heavy use of alcohol can damage your pancreas and liver. Moderate your alcohol intake or avoid it completely.

Stress and well-being: Managing the stress in our lives is an important part of healthy living, not only for diabetes but for heart disease and many other conditions. Try to identify and address the causes of your stress. Make time for things you enjoy. Try to get enough sleep and incorporate exercise, rest, and relaxation time into your routine.

Sleep: Too little or too much sleep is linked to a high A1C in people with Type 2 diabetes. Try to follow a regular sleep schedule ensuring you get seven to nine hours of sleep a night.
Knowing your risk factors and making healthy lifestyle changes can help delay or prevent type 2 diabetes and its complications.(62,63)

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