By Meredith - October 1, 2018

November: Are you at risk for diabetes?

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Serve up some self-care

As the holiday season ramps up, take time to care for yourself. This is especially important if you have — or are at risk of developing — diabetes.

Know the risk factors

Certain factors increase your risk of developing diabetes. These include

  • being overweight
  • not getting enough physical activity
  • smoking
  • having a close relative with Type 2 diabetes and
  • having prediabetes — blood sugar levels that are higher than normal, but not high enough to be diagnosed as diabetes.
  • Believe it or not, your race and ethnicity also may impact your risk level. African Americans, Latino and Hispanic Americans, Native Americans and Asian Americans have a higher risk of developing Type 2 diabetes.

Three types of diabetes

  1. Type 1 diabetes is when your body doesn’t produce insulin, a hormone that helps your cells use the sugar in your blood. Only about 5 percent of diabetics have Type 1. There is no known way to prevent it, but you can take steps to manage it.
  2. Type 2 is the most common form of diabetes. In this case, your body has a hard time using its insulin, so it can’t keep blood sugar levels within the normal range. This type of diabetes can be delayed or prevented. And if you have it, it can be managed or, in some cases, even reversed.
  3. Gestational diabetes from hormonal variations during pregnancy can impair the action of the mother’s insulin in her body, which in turn elevates blood sugar levels. Your doctor will test for gestational diabetes usually around the 24th week of pregnancy. If you have it, your doctor will work with you to control it.

Lifestyle changes reduce risk

Although some people may be at a higher risk than others, everyone can benefit from taking these steps. The key is to make them work for you in the long term. And be sure to discuss with your doctor what is best for you.

  • Be physically active. The general recommendation is to get 30 minutes of physical activity per day, five days a week. If you aren’t active now, talk with your doctor about what exercise is appropriate for you and start slowly.
  • Follow a healthful eating pattern. To keep your calories in check, try eating smaller portions across the food groups. Choose nutrient-dense foods and drinks, and limit added sugars, saturated fats and sodium.
  • Schedule a regular checkup. Get your key wellness numbers, including your blood pressure, blood sugar and cholesterol. While you’re there, discuss your diabetes risk with your doctor.
  • Lose weight. Losing five to seven percent of your starting weight can help delay or prevent diabetes. For someone who weighs 200 pounds, that’s only 10 – 14 pounds.

Sources: cancer.org, cdc.gov, diabetes.org, diabetesforecast.org, health.gov, healthfinder.gov, niddk.nih.gov