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How to Reduce Risk of Diabetes

How to Reduce Risk of Diabetes

reduce diabetes risk infographic

There are 29 million people in the USA with a diagnosis of diabetes which is 9.3 percent of the population. This figure is increasing annually thanks to unhealthy diets, and sedentary lifestyles. Prediabetes is a serious health risk which can lead to the full blown disease and its complications, which include blindness, amputations and heart disease. There are ways of turning round an unhealthy lifestyle to reduce the risk of developing diabetes, so read on for a few tips that are easy to put in place.

Know your Numbers

One of the first steps in improving your health is to know where you stand so get checked out with a health screen. Find out your weight and body mass index (BMI) and get your blood pressure checked. You should also get a blood test known as HbA1c done, which measures the average blood sugar level. This data will enable your family doctor to discuss with you the risks of you developing diabetes and help you form a plan to improve your health.

Cut the Sugar

Type two diabetes is caused by too much sugar in the bloodstream and increased weight, so take steps to reduce your intake of simple carbohydrates. Cut the chocolate bars and cakes, and find out how much sugar is in everyday groceries. Pasta sauce, bread and packaged, processed foods have surprisingly high levels of sugar. Reducing sugar intake will help you lose weight as well as stick to a healthy diet. Sticking to a low carbohydrate diet will help keep sugar under control and your waistline in shape.

Get some Exercise

A sedentary lifestyle is considered a health risk these days. It can lead to the development of diabetes, particularly with a combination of a sugar rich diet and obesity. Start out by taking a short walk each day, building up your tolerance until it becomes the norm. You might also like to do swimming or cycling to add some variation- but keep active as it lowers blood pressure and burns calories.

Lose Weight

The first 5 percent of any weight loss brings the greatest benefits, according to research. This is an easy target to aim for, especially if you are feeling overwhelmed. Once you have lost 5 percent you can aim for the next goal but that first five will help you improve metabolic health and stay healthier.

By taking a few small steps you can reduce the risk of developing diabetes and look forward to a healthier lifestyle.