Diabetes Prevention
Who is at risk for type 2 diabetes?
Many people are at risk for type 2 diabetes. Your chances of getting it depend on a combination of risk factors such as your genes and lifestyle. The risk factors include:
- Having prediabetes, which means you have blood sugar levels that are higher than normal but not high enough to be called diabetes
- Being overweight or having obesity
- Being age 45 or older
- A family history of diabetes
- Being African American, Alaska Native, American Indian, Asian American, Hispanic/Latino, Native Hawaiian, or Pacific Islander
- Having high blood pressure
- Having a low level of HDL(good) cholesterol or a high level of triglycerides
- A history of diabetes in pregnancy
- Having given birth to a baby weighing 9 pounds or more
- An inactive lifestyle
- A history of heart diseaseor stroke
- Having depression
- Having polycystic ovary syndrome(PCOS)
- Having acanthosis nigricans, a skin condition in which your skin becomes dark and thick, especially around your neck or armpits
- Smoking
11 Ways to Prevent Type 2 Diabetes
Progressing from prediabetes to diabetes isn’t inevitable. Although you can’t change certain factors like your genes or age, several lifestyle and dietary modifications may reduce your risk.
Type 2 diabetes is a chronic medical condition that affects millions of people worldwide. Unmanaged diabetes may lead to blindness, kidney failure, heart disease, and other serious conditions.
Before diagnosis, your blood sugar levels may be high — but not high enough to indicate diabetes. This is known as prediabetes. Taking a test like this oneTrusted Source can help you figure out your risk factors for this condition.
It’s estimated that up to 37% of people with untreated prediabetes develop type 2 diabetes within 4 years
1. Reduce your total carb intake
The quantity and quality of your carb intake are both important factors to consider when making dietary changes to help prevent diabetes.
Your body breaks down carbs into small sugar molecules, which are absorbed into your bloodstream. The resulting rise in blood sugar stimulates your pancreas to produce insulin, a hormone that helps sugar move from your bloodstream into your cells.
In people with prediabetes, the body’s cells are resistant to insulin, so blood sugar remains high. To compensate, the pancreas produces more insulin, attempting to bring blood sugar down
How can I prevent or delay getting type 2 diabetes?
If you are at risk for diabetes, you may be able to prevent or delay getting it. Most of the things that you need to do involve having a healthier lifestyle. So if you make these changes, you will get other health benefits as well. You may lower your risk of other diseases, and you will probably feel better and have more energy. The changes are:
- Losing weight and keeping it off.Weight control is an important part of diabetes prevention. You may be able to prevent or delay diabetes by losing 5 to 10% of your current weight. For example, if you weigh 200 pounds, your goal would be to lose between 10 to 20 pounds. And once you lose the weight, it is important that you don’t gain it back.
- Following a healthy eating plan.It is important to reduce the amount of calories you eat and drink each day, so you can lose weight and keep it off. To do that, your diet should include smaller portions and less fat and sugar. You should also eat a variety of foods from each food group, including plenty of whole grains, fruits, and vegetables. It’s also a good idea to limit red meat, and avoid processed meats.
- Get regular exercise.Exercise has many health benefits, including helping you to lose weight and lower your blood sugar levels. These both lower your risk of type 2 diabetes. Try to get at least 30 minutes of physical activity 5 days a week. If you have not been active, talk with your health care professional to figure out which types of exercise are best for you. You can start slowly and work up to your goal.
- Don’t smoke.Smoking can contribute to insulin resistance, which can lead to type 2 diabetes. If you already smoke, try to quit.
- Talk to your health care providerto see whether there is anything else you can do to delay or to prevent type 2 diabetes. If you are at high risk, your provider may suggest that you take one of a few types of diabetes medicines.
Major Partners
- Adaama City Health Office
- East Shewa Zone Health Office
- FInfinne Surroundings Health Office
- Arsi Zone Health Office
- West Arsi Health office
- Noth Shewa Zone Health Office
- West Hararge Health Office
- Bishooftuu Health Office
- Shaashamanee Health Office
- Asallaa City Health Office
Contact us
- Adama, Ethiopia
- Degaga kebele (05)
- P.o.Box:1401
- Phone : +251221117906/+251221117907
- Website: https://www.aarc.gov.et
- Email: admin@aarc.gov.et