How To Reduce Your Risk Of Type 2 Diabetes

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By: Bill Owen

It is estimated that almost 24 million Americans have diabetes. Many of them have type 2 diabetes which may go unnoticed until after the body has already suffered significant damage. People who are at high risk of having type 2 diabetes should have their blood glucose levels checked regularly and try and keep their blood glucose levels as stable as possible.

Those at Risk for Diabetes

While anyone can be at risk of diabetes even those who think they are living a healthy lifestyle. Knowing the risk factors for this condition and eliminating as many as possible, may help you to avoid the ranks of those dealing with this complicated disease. So here are just some of the risk factors you should be looking for.

  • Age. Once you reach the age of 45 your chances of becoming diabetic increases. That isn’t to say that people younger than 45 are immune from this disease or everyone over 45 will automatically contact the disease. It simply means that if you are 45 or over, you need to be screened more often for the disease.
  • Being overweight especially if you have a body mass greater than 25.
  • Having a close relative (mother, father, sister, or brother) with diabetes.
  • Race. People of certain races or racial descent are more likely to have gestational diabetes. This includes: African Americans, Hispanic, Native Americans, Asian Americans and Pacific Islanders.
  • Those women who had gestational diabetes when pregnant.
  • If you have given birth to a baby weighing more than 9 pounds.
  • Leading an inactive lifestyle.
  • Having a blood pressure higher than 140/90
  • Having blood glucose levels greater than 99 mg/dl

These are just some of the risk factors of type 2 diabetes and the more of these risk factors you have, the more likely you are to suffer from diabetes at some time in your life. As you can see, from this list of risk factors, there are many factors that are simply not under your control, so learning to control those risk factors that you can do something about is important to living a healthier life.

Here are some steps you might want to take to help reduce your chances of suffering from this condition, or if you already have it, to treat and possibly reduce it before it does anymore damage to your health.

Eat Healthy, Eat Right

One of the most important ways to protect yourself from type 2 diabetes or in treating it is to eat healthy and eat right. Diabetes can be prevented and controlled by keeping your blood glucose levels on an even keel. Spikes and drops in blood sugar levels should be avoided if at all possible.

This means eating the right foods, and eating them at the right time of the day. Rather than eating two or three large meals each day, you should eat more often and less at a time. You should also eliminate or drastically reduce the amount of simple carbohydrates from diet and instead eat lean proteins, fruits, vegetables, and complex carbohydrates.

There are actually free diabetic diets on the Internet that will show you the kind of meals you should be eating and when you should be eating them.


Another important part of reducing your risk of diabetes is to get ample exercise. Not only will it be eliminating the risk factor of an inactive life style but, a combination of healthy diet, balanced blood sugar levels and exercise can help you to lower your blood pressure and lose that excess weight.

The truth is that reducing the risk of type 2 diabetes is going to require some major lifestyle changes. However these changes are better done now while you still have your health than once your body becomes significantly damaged. Knowing the risk of diabetes and doing something now to control those risks can help to keep you healthy so that you can enjoy a happy, fulfilling, and long life.


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