Take Steps to Prevent Type 2 Diabetes

The Basics You can lower your risk for type 2 diabetes by eating healthy and staying active. You can do a lot to prevent or delay getting type 2 diabetes (“dy-ah-BEE-teez”), including:<ul ><li>Watching your weight</li><li>Eating healthy</li><li>Staying active</li><li>Controlling your blood pressure and cholesterol</li><li>Quitting smoking</li></ul>Diabetes is one of the leading causes of disability and death in the United States. If it’s not controlled, diabetes can cause blindness, nerve damage, kidney disease, and other health problems.The good news is that the small steps you take to prevent diabetes can lead to big rewards. <a href="http://www.ndep.nih.gov/publications/PublicationDetail.aspx?PubId=71#page3" >Make a plan to prevent type 2 diabetes</a>.What is diabetes? Diabetes is a disease. When you have diabetes, there is too much glucose (sugar) in your blood. Over time, if it’s not controlled, diabetes can cause serious health problems like heart disease, stroke, and blindness. To learn more about how diabetes affects the body, visit: <ul > <li><a href="http://www.cdc.gov/diabetes/consumer/problems_humanbody_male.htm">Diabetes and men</a> </li> <li><a href="http://www.cdc.gov/diabetes/consumer/problems_humanbody_female.htm">Diabetes and women</a> </li> </ul> Diabetes can’t be cured, but it can be controlled.What is type 2 diabetes? There is more than one type of diabetes. Type 2 diabetes is the most common form of diabetes. People who are overweight are more likely to get type 2 diabetes.The food you eat turns into glucose. Your blood carries glucose to other parts of the body. Your body depends on glucose for energy.When you have diabetes, your body has trouble turning glucose into energy. Instead of being used by your body, the glucose builds up in your blood. The rest of your body is starved of energy.What is pre-diabetes? Pre-diabetes means the amount of glucose in your blood is higher than normal. If you have pre-diabetes, you are at risk for serious health problems, like type 2 diabetes, heart disease, and stroke. <a href="http://www.cdc.gov/diabetes/consumer/prevent.htm#5" >Find out more about pre-diabetes</a>.Am I at risk for diabetes? You may be at risk for type 2 diabetes if you:<ul ><li>Are age 45 or older</li><li>Are overweight</li><li>Have a parent, brother, or sister with diabetes</li><li>Are African American, Hispanic or Latino American, American Indian, Asian American, or Pacific Islander</li><li>Have had diabetes during pregnancy (gestational diabetes)</li><li>Have had a baby with a birth weight of more than 9 pounds</li><li>Have high blood pressure or cholesterol</li><li>Exercise less than 3 times a week</li></ul>What are the signs of diabetes? Many people with diabetes don’t know they have the disease. Some signs of diabetes include:<ul ><li>Being very thirsty or very hungry</li><li>Feeling tired for no reason</li><li>Urinating (going to the bathroom) more than usual</li><li>Losing weight for no reason</li><li>Having cuts or bruises that are slow to heal</li><li>Having trouble seeing (blurry vision)</li><li>Losing feeling or having tingling in your hands or feet</li></ul>Not everyone who has diabetes has these signs. If you have any of these signs or think you may be at risk, talk with your doctor about getting tested for diabetes.

Take Action! Talk to a doctor about your diabetes risk. Take these steps to prevent or delay type 2 diabetes.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. Eating healthy foods can help you:<ul ><li>Control your weight</li><li>Lower your blood pressure</li><li>Lower your cholesterol</li><li>Prevent or delay type 2 diabetes</li></ul>Choose foods low in fat, cholesterol, and salt. Try these tips to:<ul ><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/fun-family-recipes.htm" >Cut down on fat and calories</a></li><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=57">Reduce the sodium (salt) in your diet</a></li></ul><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Get active</a>. Being physically active can lower your risk of type 2 diabetes. Aim for 2 hours and 30 minutes a week of moderate aerobic activity, like walking fast or biking.<ul ><li><a href="http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html#Aerobic" >See what counts as aerobic activity</a>.</li><li><a href="http://www.win.niddk.nih.gov/publications/walking.htm#firststep" >Try this sample walking program</a>.</li></ul>If you have a health condition, be as active as you can be. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=50">Use these tips to stay active with a disability</a>. Your doctor can help you choose the best activities for you.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=25">Watch your weight</a>. Studies show that losing 5 to 7 percent of your body weight can lower your risk of getting type 2 diabetes. If you weigh 200 pounds, 7 percent of your body weight is 14 pounds.Try keeping a diary to write down:<ul ><li>Your weight</li><li>All the meals and snacks you eat today</li><li><a href="https://www.supertracker.usda.gov/foodapedia.aspx" >Number of calories and grams of fat in your food</a></li><li>Minutes of physical activity you do today</li></ul>To get started, <a href="https://www.supertracker.usda.gov" >use this food and activity tracking tool for a week</a>.Get your blood pressure and cholesterol checked.<ul ><li>Starting at age 18, <a href="http://www.healthfinder.gov/prevention/ViewTopic.aspx?topicID=11"> get your blood pressure checked</a> at least once every 2 years. It’s important to get your blood pressure checked often, especially if you are over 40 years old.</li><li><a href="http://healthfinder.gov/prevention/ViewTopic.aspx?topicId=14">Talk to a doctor about getting your cholesterol checked</a>. Most men need their cholesterol checked at least once every 5 years. Women at risk for heart disease need their cholesterol checked every 5 years.</li></ul><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=24">Quit smoking</a>. People who smoke are more likely to get type 2 diabetes. Call 1-800-QUIT-NOW (1-800-784-8669) for free support and to set up your quit plan.Talk to a doctor about your diabetes risk. <a href="http://www.diabetes.org/diabetes-basics/prevention/diabetes-risk-test/" >Use this tool to find out if you are at risk for diabetes</a>. Print out the results and take them to your next checkup.<ul ><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=44">Ask your doctor or nurse these questions about how to prevent type 2 diabetes</a>.</li><li>If you are pregnant or planning to get pregnant, <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolID=60">talk to your doctor or midwife about gestational (“jes-TAY-shon-al”) diabetes</a>. Gestational diabetes is a type of diabetes that can develop during pregnancy.</li></ul>What about cost? The <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010, covers these services related to diabetes risk:<ul ><li>Diabetes screening for adults with high blood pressure</li><li>Diet counseling for adults at higher risk for chronic disease</li></ul>Depending on your insurance plan, you may be able to get these services at no cost to you. Check with your insurance provider to find out what’s included in your plan.<a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.

Start Today: Small Steps <ul><li>Plan ahead – keep healthy snacks like low-fat popcorn in your car or at work.</li><li><a href="http://www.ndep.nih.gov/media/NDEP71_Choose50Ways_4c_508.pdf" >Check out this list of over 50 ways to prevent diabetes [PDF - 520 KB]</a>.</li><li>Take the stairs instead of the elevator, if you can.</li></ul>