Are You at Risk?

You may be at high risk of developing type 2 diabetes if any of the following apply to you:

Pre-diabetes.

Do you know that Pre-diabetes is a very strong indicator that someone is at risk of getting diabetes. Current estimates are that one out of every three people with pre-diabetes will progress to type 2 diabetes.

A close family member or a relative has type 2 diabetes.

If any parent, or sibling has type 2 diabetes, that person is at a greater risk of developing the condition. There is also a risk if even a relative who is not a member of the immediate family, such as grand parent, aunt, uncle or first cousin has type 2 diabetes.

Overweight.

Are you over weight? If you are, there is much greater risk of getting pre-diabetes and develop to type 2 diabetes. You can measure this through your Body Mass Index (BMI). The BMI gives you the recommended weight range, based on your height and weight.

Being over weight means that even IF you are within the BMI recommended range BUT are carrying too much weight around your waist at umbilical level instead of your hips. You can check this using a tape measure: If your waist measures exceeds 94 cm for men and 80 cm for women, you run a much higher risk of developing type 2 diabetes. It is in excess of 90cm for Asian men.

How to help yourself prevent Type 2 Diabetes

While accepting the reality, that there are many people who may be at risk of pre-diabetes and type 2 diabetes, the important fact is that there are a lot of things that can be done to help.

Clinical experience has established, that with the correct lifestyle changes, the progression of pre – diabetes to type 2 diabetes can be dramatically slowed down or even stopped from developing.

It is currently estimated that almost half of all cases of type 2 diabetes could have been avoided if weight gain in adults was non existent.

Just imagine: IF all the adult population globally, did not gain any weight once they became adults, the world’s number of Type 2 Diabetics would be less than half of what it is.

SO – IF you want to help yourself prevent type 2 diabetes – DO NOT GAIN WEIGHT – It is as simple as that. If you are over weight - LOSE THE EXCESS NOW.

Self Help does not stop there.

Another equally important, if not more important measure, for helping to reduce the risk of getting type 2 diabetes is the increase in the amount of daily physical activity.

It all boils down to a healthy life style. To enjoy a healthier lifestyle, include the following into your daily life:

Make sure you eat a balanced diet and lose weight if you are overweight. Even losing a small amount of weight will make a huge difference to your risk of getting type 2 diabetes. Alter your eating habits to ensure that you eat a healthy diet at regular intervals. Try and keep to this plan:

Decrease, if cannot do away with, the amount of fat and added sugars in your diet.
Increase the amount of fruit and vegetables.
Increase your intake of fibre.
Increase the amount of your physical activity.

Regular exercise helps to reduce weight and lower the levels of glucose in the blood. Half an hour of exercise, such as walking, cycling or swimming at least five times a week should not be too difficult.

Reduce your salt intake.

Salt is found naturally in food, however adding more salt, especially too much of it, to your food can mean that you put yourself at risk of high blood pressure.