Nearly 8 percent of the U.S. population has diabetes and is at increased risk from numerous serious health complications including heart disease, high blood pressure, kidney failure, foot ulcers, eye problems and impaired hearing, according to Diabetes UK. Diabetes is characterized by high blood glucose caused by defects in the body’s ability to produce or respond to insulin, a hormone that regulates uptake of glucose into cells. Diabetes has a strong hereditary component and for this reason cannot be completely avoided by everyone. However, identification of individuals exposed to lifestyle risk factors associated with the disease can encourage potentially lifesaving behavioral changes.
Step 1
Having close relatives with diabetes substantially increases the risk that these individuals may develop the disease, according to the American Diabetes Association. For this reason it is important for people to identify the number of close family members who have diabetes and for those with a high percentage to pay particularly close attention to lifestyle changes that minimize the risk of developing diabetes.
Step 2
Low levels of physical activity, typically associated with modern Western lifestyles, are frequently highlighted as a factor that dramatically increases the risk of developing diabetes. However, taking at least 30 minutes of light exercise every day is sufficient for most people to substantially reduce the risk of developing the disease, according to the American Diabetes Association. This can be anything that increases heart rate slightly or causes mild perspiration such as a brisk walk or a swim.
Step 3
Poor dietary habits are known to significantly increase the risk of developing diabetes. Eating a healthy balanced diet, high in the type of fiber typically found in a variety of fresh fruit and vegetables and low in sugar and saturated fat, is known to considerably minimize the risk of developing diabetes. Maintaining regular meal times and not snacking on junk food can stabilize the body’s natural hormonal cycle and reduce the risk of developing the disease, according to helpguide.org.
Step 4
Behavioral factors that contribute to the development of diabetes have been highlighted by a number of key studies, and it is important to understand the importance of these research findings for people’s lives. According to several studies performed by the Centers for Disease Control and Prevention, obesity contributes to development of 55 percent of type 2 diabetes cases. Another important study published in "Archives of Internal Medicine" in April 2009 showed that people who perform moderate physical activity on a daily basis, eat a healthy balanced diet, moderate their alcohol consumption, maintain a normal body mass index and refrain from smoking had an 89 percent lower rate of diabetes compared with other participants in the study. These key findings emphasize the critical role that a eating a healthy diet and taking regular physical activity play in minimizing the risk of developing diabetes.
References
- National Center for Chronic Disease Prevention and Heath Promotion: diabetes statistics 2009
- Diabetes UK: guide to health complications caused by diabetes
- World Health Organization: 2009 guide to the science of diabetes
- American Diabetes Association: guide to reducing the risk of diabetes through increased physical activity
- Centers for Disease Control and Prevention: results of several studies linking obesity with diabetes
