By Rebekah Curtis and George Mangum
Heritage Victor Valley Medical Group
(Victorville)– What are the chances that you’ll develop adult-onset (type 2) diabetes? The truth is everyone can develop it.
And the numbers aren’t going down.
There are a few things you can’t control; genetics, age, and race all play a part in your baseline risk. But the CDC says being overweight or obese is one of the biggest causes of type 2 diabetes. By not having a BMI within what’s healthy for you, the extra weight can keep your body from making and using insulin properly. We can work with that.
Not sure what your likelihood is of developing type 2 diabetes? Take this self assessment test. You’ll know in 2 minutes.
So how do you lower your risk of developing diabetes later in adulthood?
Activity and Diet
A major study of 3,234 people at high risk for diabetes, found that “participants who lost a modest amount of weight through dietary changes and increased physical activity sharply reduced their chances of developing diabetes.”
These participants followed a moderate diet and exercised 30 minutes a day, 5 days a week (150 minutes a week). They reduced their diabetes risk by 71%. Sounds worth it right?
Diversify Your Training
Aerobics and resistance training help your body use insulin more effectively, lose weight, and prevent problems associated with diabetes due to lower blood sugars.
Researchers at Mayo Clinic promote both types of training to prevent diabetes.
If you are diabetic, strength training like weight lifting or using exercise bands at least twice a week can improve your blood sugar control.
How Did You Sleep?
Our bodies reaction to prolonged lack of sleep can lead to insulin resistance. If you’re diabetic you already know that this causes high blood sugar, and a good night’s sleep can be an indicator you are on track with your blood sugars.
One of the best remedies for poor sleep is to increase your activity levels. Most of us have felt how much better we sleep the night after a good workout.
It’s Never Too Early
Your chances of developing type 2 diabetes increases after age 45. So the younger you are, the better chance you have at preventing or reversing the changes in your body that lead to diabetes. Children and teens have the best odds.
So, start now!
Start with the Small Things
The CDC states “physical activity can help you control your blood glucose, weight, and blood pressure, as well as raise your ‘good’ cholesterol and lower your ‘bad’ cholesterol. It can also help prevent heart and blood flow problems, reducing your risk of heart disease and nerve damage, which are often problems for people with diabetes.”
We hope you’re beginning to see that there is no downside to taking steps toward a healthier, fit lifestyle.
Not sure where to start? Our Health Education page is a dedicated place for online resources, from pinterest boards to research papers. And you can see times for our diabetic life class.
Rebekah Curtis is the head of Health Education at Heritage Victor Valley Medical Group. She is also a mother of two high school students and one college graduate. She enjoys spending her free time gardening and is a lover of antiques. Rebekah conducts regular training and classes. She is available for one-on-one consultations in a private setting for any other condition not provided by training or classes. Read her full bio here.
George Mangum is the Fitness Director for Heritage LifeFit. He spreads his gospel of fitness anywhere he can. Read his full bio here.