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continued:

Diabetes prevention: 5 tips for taking control

Tip 4: Lose extra weight

If you're overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health. And you may be surprised by how much. In one study, overweight adults reduced their diabetes risk by 16 percent for every kilogram (2.2 pounds) of weight lost. Also, those who lost a modest amount of weight — at least 5 to 10 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by almost 60 percent over three years.

Tip 5: Skip fad diets and make healthier choices

Low-carb diets, the glycemic index diet or other fad diets may help you lose weight at first, but their effectiveness at preventing diabetes isn't known nor are their long-term effects. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients. Instead, think variety and portion control as part of an overall healthy-eating plan.

When to see your doctor

If you're older than age 45 and your weight is normal, ask your doctor if diabetes testing is appropriate for you. The American Diabetes Association recommends blood glucose screening if:

  • You're age 45 or older and overweight
  • You're younger than age 45 and overweight with one or more additional risk factors for type 2 diabetes — such as a sedentary lifestyle or a family history of diabetes

Share your concerns about diabetes prevention with your doctor. He or she will applaud your efforts to keep diabetes at bay, and perhaps offer additional suggestions based on your medical history or other factors.

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References
  1. Diabetes statistics. American Diabetes Association. http://www.diabetes.org/diabetes-basics/diabetes-statistics/. Accessed July 26, 2010.
  2. What I need to know about physical activity and diabetes. National Diabetes Information Clearinghouse. http://diabetes.niddk.nih.gov/dm/pubs/physical_ez/. Accessed July 26, 2010.
  3. Whole grains and fiber. American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=4574. Accessed July 26, 2010.
  4. American Diabetes Association. Nutrition recommendations and interventions for diabetes: A position statement of the American Diabetes Association. Diabetes Care. 2008;31(suppl):S61.
  5. Horton ES. Effects of lifestyle changes to reduce risks of diabetes and associated cardiovascular risks: Results from large scale efficacy trials. Obesity. 2009;17(suppl):S43.
  6. Healthy weight loss. American Diabetes Association. http://www.diabetes.org/food-and-fitness/fitness/weight-loss/healthy-weight-loss.html. Accessed July 26, 2010.
  7. How to prevent pre-diabetes. American Diabetes Association. http://www.diabetes.org/diabetes-basics/prevention/pre-diabetes/how-to-prevent-pre-diabetes.html. Accessed July 26, 2010.
  8. Frequently asked questions about pre-diabetes. American Diabetes Association. http://www.diabetes.org/pre-diabetes/faq.jsp. Accessed July 26, 2010.
DA00127 Oct. 12, 2010

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