Reducing your RISK of onset or obtaining diabetes type 2

Below is a list of risk factors for obtaining diabetes from the American Diabetes Association (2010). The more risk factor that you have, the greater the chance of developing diabetes type 2. To reduce the chance of developing diabetes, you need to have regular checks with your general practitioner to determine your actual risk and to determine physical or physiological factors e.g. blood glocose level, blood pressure, lipid levels, etc.

Having obtained these facts you can then minimise the risk of developing diabetes, even though you may have family history, or be in a greater risk ethnic group (e.g. Australian Aboriginal) by modifying your lifesyle or targets as follows:- 
 

1. Making sure you are NOT overweight BMI < 25 kg/m2

2. That you have NO or little fat on your abdomen

3. That your blood pressure is under control < 130/80 mmHg

4. You do NOT smoke

5. Alcohol consumption < 2 standard drinks a day

6. That you exercise at least 30 minutes per day (walking equivalent)

7. That your fasting blood glucose is < 6 mmol/l

8. That Total cholesterol < 4 mmol/l

9. That your low density lipoprotein (LDL) , 2.5 mmol/l

10. That your high denisty lipoprotein (HDL) is > 1.0 mmol/l

11. And that you eat a balanced diet (containing low fat, low Gi foods).

12. Maintain a low stress balanced lifesyle

Who is at Greater Risk for Type 2 Diabetes?

• People with impaired glucose tolerance (IGT) and/or impaired fasting glucose (IFG)
• People over age 45
• People with a family history of diabetes
• People who are overweight
• People who do not exercise regularly
• People with low HDL cholesterol or high triglycerides, high blood pressure
• Certain racial and ethnic groups (e.g., Non-Hispanic Blacks, Hispanic/Latino Americans, Asian Americans and Pacific Islanders, and American Indians and Alaska Natives)
• Women who had gestational diabetes, or who have had a baby weighing 9 pounds or more at birth