Type 2 Diabetes Prevention
1 AnswerMichael Roizen, MD, Internal Medicine, answeredA filtered cup of coffee has blood vessel-loving, brain-enhancing, headache-defeating powers, and more health benefits. Drinking four cups of coffee throughout the day reduces your risk for type 2 diabetes by 50%. Turns out it's more than the caffeine that fends off high blood sugar. Other chemicals in coffee stop damage to the building blocks of diabetes-preventing proteins. True, coffee can have side effects: anxiety, migraine headaches, abnormal heartbeat, gastric upset. If you get these, cut back on the joe so the risks don't outweigh the benefits.
1 AnswerCut your carbs if you want to reduce your risk for type 2 diabetes. That is, reduce your intake of simple carbohydrates, such as refined sugars and flours, which cause your blood sugar to spike. Increase your complex carbohydrates, such as whole grains and high-fiber vegetables and legumes, which are metabolized (broken down for your body to use) more slowly.
1 AnswerTo reduce your risk for type 2 diabetes, lose weight. If you are overweight or obese, you have a higher risk of developing diabetes than people whose weight is considered appropriate for their height. Remember: 90 to 95 percent of people with type 2 diabetes are overweight. You can lower your insulin levels, and reduce your risk for diabetes, with even a modest weight loss of 5 percent to 7 percent. That amounts to 10 to 15 pounds for a 200-pound person, and could prevent or delay the onset of type 2 diabetes, according to the Diabetes Prevention Program, a large government study in which people used exercise and changes in their diet to lose weight.
1 AnswerRealAge answered
Current guidelines differ, but the American Diabetes Association (ADA) recommends that all adults be screened for prediabetes and type 2 diabetes starting at age 45. Screening is also recommended for adults under 45 who are overweight and have an additional risk factor, such as high blood pressure or a family history of diabetes.
4 AnswersTo protect yourself against type 2 diabetes:
- Maintain a healthy weight. A healthy female body mass index (BMI) should be less than 35.
- Eat a healthy diet that includes fiber from whole grains, lean protein, and plenty fruits and vegetables. Avoid processed foods loaded with sugar and trans fats.
- Exercise regularly. Get at least 20 minutes of cardio three times a week by brisk walking, biking, or using an elliptical trainer.
1 AnswerEric Olsen, Fitness, answeredUntil quite recently, it wasn't entirely certain that physical activity was effective in preventing insulin resistance and type 2 diabetes or non-insulin-dependent diabetes mellitus (NIDDM), although the arguments in favor of exercise's protective effect are compelling:
1. Physically active societies have less NIDDM.
2. As populations become more sedentary, the incidence of NIDDM increases.
3. Physical activity increases sensitivity to insulin.
4. Greater physical activity is associated with decreased prevalence of NIDDM in a variety of studies.
Direct evidence that physical activity protects against NIDDM was demonstrated in a prospective study of college alumni aged 35 to 74. The occurrence of NIDDM in the alumni was reduced by six percent for every increase of 500 calories per week in walking, stair climbing, and moderately vigorous leisure-time activities, the amount of energy burned during an hour of jogging at 5 miles an hour, or an hour of cycling at 10 miles an hour, or swimming laps at a moderate effort.
Light physical activity is effective in preventing NIDDM, but it doesn't seem to be as effective as more vigorous activities that get the heart beating and sweat flowing, a finding recently substantiated in a study of 87,253 American nurses aged 34 to 59. During eight years of follow-up, women in that study who engaged in vigorous exercise at least once a week had only two-thirds the risk of NIDDM compared with women of the same age who did not exercise vigorously.
Find out more about this book:Lifefit: An Effective Exercise Program for Optimal Health and a Longer Life
4 AnswersEmilia Klapp, Nutrition & Dietetics, answeredThe Diabetes Prevention Program, a study that started in the late 1990s, found that people at risk for Type 2 diabetes who lost a small amount of weight (about 10 to 20 pounds) and became physically active could prevent or delay its development. Participants in the study were physically active for 30 minutes a day, five days a week, and ate fewer calories, less fat, and smaller portions.
2 AnswersStacy Wiegman, PharmD, Pharmacy, answeredExercise can help prevent type 2 diabetes and metabolic syndrome by helping you lose weight, lower high blood pressure, decrease high blood sugar levels and raise levels of HDL (the good cholesterol).
Both the definition and the cause of metabolic syndrome are still controversial, however. Metabolic syndrome is a group of risk factors for heart disease and diabetes that includes high blood pressure, high blood sugar, high levels of triglycerides, low levels of HDL, and excess weight, especially abdominal fat. The cause may be insulin resistance -- when cells ignore the effects of insulin.
Type 2 diabetes is high blood sugar that results when cells become resistant to insulin, the hormone needed to allow glucose from the bloodstream to enter cells. The pancreas may also slow down production of insulin in type 2 diabetes.
For exercise to be effective, you should do it at least 30 minutes a day, five or more days a week.
1 AnswerWilliam Lee Dubois, Endocrinology, Diabetes & Metabolism, answeredYes. No. Maybe. It depends on who you ask. But whether or not it is preventable, the trajectory of the disease can be easily influenced by your actions.
Type-2 is a disease process with a genetic basis that requires a trigger. In the simplest possible terms, the underlying disease is your mother’s fault, but when you get it is up to you.
T-2 is triggered by age, weight, or a magic combination of the two. So if you are pre-disposed to get T-2, it will likely manifest when you are either old enough or heavy enough. The age of forty used to be the commonest age. Now that people are getting heavier earlier in life, we notice that the average age at diagnosis is getting younger and younger.
Neither age nor weight alone is enough to cause the diabetes, your body needs to be set up for it. A family history of diabetes is the best indicator of a likely pre-disposition, but lack of a family history of diabetes does not guarantee you are in the clear, as every human is a unique mix of genes from both sides of their family.
As to prevention: for the sake of argument, let’s assume you do have a family history. Frankly, you have a very good chance of getting diabetes. However, the healthier you keep your weight, the older you’ll be before it develops. This is much easier said than done, as the same genes that set you up for diabetes are the also the same ones that make it easy to put weight on and make it hard to keep weight off. Bummer.
So keeping trim is a real challenge for people with Type-2 genes, but making a good effort, and avoiding a lot of empty carbs (such as sodas, excessive sweets, and too many doughnuts and the like) can go a long way to helping push back or prevent the onset of diabetes. And the earlier you start the more likely you will succeed. When your blood sugar starts getting wacky is not the time to start thinking about your diet.
If you have diabetes, or are starting to develop it, your children are at risk too. Even if it is “too late” for you, getting your kids started on life-long healthy eating habits is the single best thing you can do for them.
3 AnswersHonor Society of Nursing (STTI) answeredIf you are at risk for type 2 diabetes, such as being overweight or having a family history of diabetes, there is a silver lining. Unlike type 1 diabetes, type 2 diabetes can be prevented. If you have been diagnosed with pre-diabetes, or are at risk for developing diabetes, you can significantly lower your risk of developing type 2 diabetes. Pre-diabetes is a condition in which blood glucose levels are higher than normal, but not high enough to be considered diabetes. Studies show that people have delayed or prevented the onset of type 2 diabetes by losing 5%-7% of their body weight through diet and exercise.