Updated on September 6, 2024.
An estimated 38.4 million people in the United States have diabetes, according to the Centers for Disease Control and Prevention (CDC). That's 11.6 percent of the population. A whopping 97.6 million U.S. adults have prediabetes, which amounts to 38 percent of the population.
Some risk factors for type 2 diabetes are beyond a person’s control. These include race and family history. But others are modifiable, such as diet, weight, and activity level. Though the trend toward more and more Americans having diabetes seems insurmountable, there are simple steps everyone can apply in their daily lives to help reduce the risk of developing prediabetes or diabetes.
Be active
Physical inactivity is one of the leading risks of prediabetes and type 2 diabetes, but it’s an easy fix for many people. To maintain optimal health and reduce your risk of diabetes, adults are encouraged to get 150 minutes of moderate-intensity aerobic activity—like brisk walking or cycling—each week.
If exercising more (or even at all) seems like a tall order, start small by tweaking habits that are already part of your daily routine: Bike or walk to work instead of driving or take your dog to the park after dinner. It doesn’t matter how you add movement to your day—it only matters that you move.
Maintain a healthy weight
Being overweight or obese—typically categorized in adults as having a body mass index (BMI) between 25 and 29.9 or greater than 30, respectively—increases your risk of diabetes.
The rate of obesity in the U.S. has risen consistently in recent years. Between the years 1999 and 2000, the prevalance of obesity among U.S. adults was 30.5 percent. As of the timespan of 2017 to 2020, it had jumped to 41.9 percent, according to the CDC. More than 100 million U.S. adults have obesity.
Not everyone with diabetes is obese, and being obese doesn’t mean you’ll develop diabetes, but there is a strong connection. Losing just 5 to 7 percent of your total body weight can cut your diabetes risk in half.
Eat healthfully
Obesity, elevated cholesterol levels, and high blood pressure contribute to an increased risk of diabetes. Although genes play a role in each of these, diet also affects these numbers. A simple way to maintain a healthy weight is to eat less. One way to work on eating less is to practice mindful eating. This means paying closer attention to your feelings of hunger and fullness, and walking away from the dinner table when your stomach feels about 80 percent full.
Struggling to manage your blood pressure and cholesterol? Limit your intake of saturated fats, the kinds that are solid at room temperature and that are often found in red meat, butter, and processed foods. Load your plate with beans, veggies, and fruits. Additionally, limiting your sodium and added sugar intake goes a long way to keeping cholesterol and blood pressure at healthy levels and type 2 diabetes at bay.
Stay educated and engaged
Signs and symptoms of type 2 diabetes develop over time. It's possible to have prediabetes and even type 2 diabetes for several years without knowing it.
Having diabetes is more than an inconvenience. If left unmanaged, diabetes can cause blindness, kidney failure, nerve damage, heart disease, limb amputation, and other health issues. So, it’s important to know the risk factors for type 2 diabetes and which ones you may be predisposed to.
Playing an active role in your health and well-being is a step toward preventing diabetes. The more you know, the better you can be at taking control of your health. Speak with your healthcare provider to find out how you can manage your diabetes risks and remain disease-free. Start today to lower your risk of diabetes and other chronic conditions, like heart disease.
