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4 Ways to Reduce Your Risk of Diabetes

According to the Centers for Disease Control and Prevention (CDC), nearly 16% of adults in the U.S.—or about 1 in 6—have diabetes. There are three forms of diabetes: type 1, type 2 and gestational, of which, type 2 is the most common, representing about 90-95% of people with diabetes. It's usually diagnosed in adults and is both preventable and sometimes reversible through weight loss, exercise and a healthy diet.


The CDC estimates 98 million adults in the U.S.—more than 1 in 3—have prediabetes. Since prediabetes often has no signs or symptoms, many people don’t know they have it. This lack of awareness can lead to delayed diagnosis and treatment, and increases the risk of developing type 2 diabetes, heart disease and stroke. The good news is that prediabetes and type 2 diabetes are largely preventable and can be avoided by making lifestyle changes.


Diabetes can develop without symptoms, so prevention is key. See below for some intentional ways to help prevent diabetes!

 

Reducing Your Risk

  1. Healthy weight: People who have obesity are 20 to 40 times more likely to develop diabetes, according to the Harvard School of Public Health.

  2. Balanced nutrition: Whole grains and healthy polyunsaturated fats can be beneficial for overall health. Limiting alcohol, red meat, processed meat, sugars, and concentrated sweets like those found in soda and juice may also be helpful.

  3. Don't smoke: Smokers are 50% more likely to develop diabetes than nonsmokers, according to Harvard.

  4. Physical activity: Regular exercise can have numerous health benefits, including reducing the risk of cardiovascular disease, type 2 diabetes, and several types of cancer. The CDC recommends at least 150 minutes of moderate-intensity physical activity every week.

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