Diabetes Risk Factors, What Are They and How To Eliminate Some of Them
Diabetes risk factors will help determine the chance of developing the condition for no one knows fully why some people develop type 2 diabetes while others don't. What is known for sure is that the occurrence is on the increase. In fact it has doubled over the past thirty years according to the findings of the Framingham Heart Study.
It's certain too, what diabetes risk factors increase the chance to develop this condition. Knowing them may help you protect yourself by eliminating those that are within your control. Do you want to know what they are? Take this test by checking which ones apply to you:
- I have a parent or sibling who has diabetes.
- I am 45 years old or older.
- My ethnic background is African American, Alaska Native, Hispanic/Latino, American Indian, Asian American or Pacific Islander.
- I have a history of polycystic ovary syndrome (PCOS for women only).
- I have other conditions linked to resistance to insulin like acanthosis nigricans.
- I had gestational diabetes or gave birth to a baby who is more than 9 pounds.
- My HDL cholesterol is below 35 mg/dL while my triglyceride level is more than 260 mg/dL.
- I have high blood pressure which is 140/90 mm Hg or over.
- I have impaired fasting glucose or impaired glucose tolerance on my last test.
- I am not active and exercise only less than three times each week.
- I have history of cardiovascular disease.
- I am overweight with BMI index of over 25.
How many items did you check? Needless to say, the higher the number you checked, the higher is your chance to develop diabetes. So try to work on lowering your chance to develop this condition. Obviously, the first five items in the checklist is beyond your control but the rest you can work on eliminating them as your diabetes risk factors.
If you check few of the items you may have a low chance to develop diabetes but don't rest too easy on them especially if you belong to the aforementioned ethnic group. Why? Because in the future there is a chance for that to go higher.
If you check more than what is comfortable to you, don't be alarmed for only the provider of your health care can find out if you have this condition. So find out for sure on your next visit to the doctor. Meantime work on lowering them. How? Read on.
You can lower your diabetes risk factors by reducing calorie and fat consumption, exercising most every day of the week regularly and losing s little bit of weight, and maintaining both normal blood pressure and cholesterol levels. If you are overweight, try to maintain a reasonable body weight by being physically active and making smart food choices every day.
With high cholesterol and triglyceride levels, exercise regularly, eat a healthy diet and consult with the doctor to see if you have to take medication. If the blood pressure is high, do the same to maintain reasonable weight and reduce consumption of alcohol and sodium.
Breaking past habits is not easy I know because I tried it and found it hard myself, but taking one step at a time helped me. In order to change a behavior, making a plan and determining exactly what to do and when in order to accomplish the plan is a must.
Then think of what you will need in preparation for executing the plan of action and the things that may stand in your way to stop you from achieving what you set up to accomplish and how you will meet those challenges. Perhaps you will need your friends and family members to support you along the way.
And then this is the best part, when you know you're getting nearer your goal, think of how you will reward yourself for being able to follow your plan. For help in making a plan see a counselor or the other health care team to help you plan so you can lower the number of your diabetes risk factors.
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