Throw us a bone

Source: National Institute of Diabetes and Digestive and Kidney Diseases

Should I be tested for diabetes?

Anyone 45 years old or older should consider getting tested for diabetes. If you are 45 or older and overweight—see the BMI chart —getting tested is strongly recommended. If you are younger than 45, overweight, and have one or more of the risk factors, you should consider getting tested. Ask your doctor for a fasting blood glucose test or an oral glucose tolerance test. Your doctor will tell you if you have normal blood glucose, pre-diabetes, or diabetes.

What does having pre-diabetes mean?

Pre-diabetes means your blood glucose is higher than normal but lower than the diabetes range. In 2007, at least 57 million American adults had pre-diabetes. Having pre-diabetes also means you are at risk for getting type 2 diabetes and heart disease. However, you can reduce the risk of getting diabetes and even return to normal blood glucose levels with modest weight loss through healthy eating and moderate physical activity. If you are told you have pre-diabetes, have your blood glucose checked again in 1 to 2 years.

Besides being older and overweight, what other factors increase my risk for type 2 diabetes?

To find out your risk for type 2 diabetes, check each item that applies to you.

• I have a parent, brother, or sister with diabetes.
• My family background is Alaska Native, American Indian, African American, Hispanic/Latino, Asian American, or Pacific Islander.
• I have had gestational diabetes, or I gave birth to at least one baby weighing more than 9 pounds.
• My blood pressure is 140/90 mm Hg or above, or I have been told that I have high blood pressure.
• My cholesterol levels are not normal. My HDL cholesterol—“good” cholesterol—is below 35 mg/dL, or my triglyceride level is above 250 mg/dL.
• I am fairly inactive. I exercise fewer than three times a week.
• I have polycystic ovary syndrome, also called PCOS— women only.
• On previous testing, I had impaired fasting glucose (IFG) or impaired glucose tolerance (IGT).
• I have other clinical conditions associated with insulin resistance, such as a condition called acanthosis nigricans, characterized by a dark, velvety rash around my neck or armpits.
• I have a history of cardiovascular disease.

The more items you checked, the higher your risk.

How can I reduce my risk of getting diabetes?

You can do a lot to lower your chances of getting diabetes. Exercising regularly, reducing fat and calorie intake, and losing a little weight can help you reduce your risk of developing type 2 diabetes. Lowering blood pressure and cholesterol levels also helps you stay healthy.

If you are overweight

Then take these steps:

• Reach and maintain a reasonable body weight.
• Make wise food choices most of the time.
• Be physically active every day.

If you are fairly inactive

Then take this step:

• Be physically active every day.

If your blood pressure is too high

Then take these steps:

• Reach and maintain a reasonable body weight.
• Make wise food choices most of the time.
• Reduce your intake of sodium and alcohol.
• Be physically active every day.
• Talk with your doctor about whether you need medicine to control your blood pressure.

If your cholesterol or triglyceride levels are too high

Then take these steps:

• Make wise food choices most of the time.
• Be physically active every day.
• Talk with your doctor about whether you need medicine to control your cholesterol levels.

Making Changes to Lower My Risk of Getting Diabetes

Making big changes in your life is hard, especially if you are faced with more than one change. You can make it easier by taking these steps:

• Make a plan to change behavior.
• Decide exactly what you will do and when you will do it.
• Plan what you need to get ready.
• Think about what might prevent you from reaching your goals.
• Find family and friends who will support and encourage you.
• Decide how you will reward yourself when you do what you have planned.

Your doctor, a dietitian, or a counselor can help you make a plan. Consider making changes to lower your risk of diabetes.

Reach and Maintain a Reasonable Body Weight

Your weight affects your health in many ways. Being overweight can keep your body from making and using insulin properly. Excess body weight can also cause high blood pressure.

Body mass index (BMI) is a measure of body weight relative to height. You can use BMI to see whether you are underweight, normal weight, overweight, or obese. Use the Body Mass Index Table to find your BMI.

• Find your height in the left-hand column.
• Move across in the same row to the number closest to your weight.
• The number at the top of that column is your BMI. Check the word above your BMI to see whether you are normal weight, overweight, or obese.

If you are overweight or obese, choose sensible ways to get in shape.

• Avoid crash diets. Instead, eat less of the foods you usually have. Limit the amount of fat you eat.
• Increase your physical activity. Aim for at least 30 minutes of exercise most days of the week.
• Set a reasonable weight-loss goal, such as losing 1 pound a week. Aim for a long-term goal of losing 5 to 7 percent of your total body weight.

Make Wise Food Choices Most of the Time

What you eat has a big impact on your health. By making wise food choices, you can help control your body weight, blood pressure, and cholesterol.

• Take a look at the serving sizes of the foods you eat. Reduce serving sizes of main courses such as meat, desserts, and foods high in fat. Increase the amount of fruits and vegetables.
• Limit your fat intake to about 25 percent of your total calories. For example, if your food choices add up to about 2,000 calories a day, try to eat no more than 56 grams of fat. Your doctor or a dietitian can help you figure out how much fat to have. You can also check food labels for fat content.
• Limit your sodium intake to less than 2,300 mg—about 1 teaspoon of salt—each day.
• Talk with your doctor about whether you may drink alcoholic beverages. If you choose to drink alcoholic beverages, limit your intake to one drink—for women—or two drinks—for men—per day.
• You may also wish to reduce the number of calories you have each day. People in the DPP lifestyle change group lowered their daily calorie total by an average of about 450 calories. Your doctor or dietitian can help you with a meal plan that emphasizes weight loss.
• Keep a food and exercise log. Write down what you eat, how much you exercise—anything that helps keep you on track.
• When you meet your goal, reward yourself with a nonfood item or activity, like watching a movie.

Body Mass Index Table

Body Mass Index Table 2 of 2

Source: Adapted from Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report.

Be Physically Active Every Day

Regular exercise tackles several risk factors at once. It helps you lose weight, keeps your cholesterol and blood pressure under control, and helps your body use insulin. People in the DPP who were physically active for 30 minutes a day, 5 days a week, reduced their risk of type 2 diabetes. Many chose brisk walking for exercise.

If you are not very active, you should start slowly. Talk with your doctor first about what kinds of exercise would be safe for you. Make a plan to increase your activity level toward the goal of being active at least 30 minutes a day most days of the week.

Choose activities you enjoy. Some ways to work extra activity into your daily routine include the following:

• Take the stairs rather than an elevator or escalator.
• Park at the far end of the parking lot and walk.
• Get off the bus a few stops early and walk the rest of the way.
• Walk or bicycle whenever you can.

Take Your Prescribed Medications

Some people need medication to help control their blood pressure or cholesterol levels. If you do, take your medicines as directed. Ask your doctor about medicines to prevent type 2 diabetes.

Hope through Research

We now know that many people can prevent type 2 diabetes through weight loss, regular exercise, and lowering their intake of fat and calories. Researchers are intensively studying the genetic and environmental factors that underlie the susceptibility to obesity, pre-diabetes, and diabetes. As they learn more about the molecular events that lead to diabetes, they will develop ways to prevent and cure the different stages of this disease. DPP researchers continue to monitor DPP participants to learn more about the study’s long-term effects through the Diabetes Prevention Program Outcomes Study.

People with diabetes and those at risk for it now have easier access to clinical trials that test promising new approaches to treatment and prevention. Participants in clinical trials can play a more active role in their own health care, gain access to new research treatments before they are widely available, and help others by contributing to medical research. For information about current studies, visit www.ClinicalTrials.gov.

For More Information

National Diabetes Education Program
1 Diabetes Way
Bethesda, MD
20814–9692
Phone: 1–888–693–NDEP (6337)
TTY: 1–866–569–1162
Fax: 703–738–4929
Email: ndep@mail.nih.gov
Internet: www.ndep.nih.gov

American Diabetes Association
1701 North Beauregard Street
Alexandria, VA 22311
Phone: 1–800–DIABETES (342–2383)
Fax: 703–549–6995
Email: AskADA@diabetes.org
Internet: www.diabetes.org

National Diabetes Information Clearinghouse
1 Information Way
Bethesda, MD 20892–3560
Phone: 1–800–860–8747
TTY: 1–866–569–1162
Fax: 703–738–4929
Internet: www.diabetes.niddk.nih.gov

The National Diabetes Information Clearinghouse (NDIC) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). The NIDDK is part of the National Institutes of Health of the U.S. Department of Health and Human Services. Established in 1978, the Clearinghouse provides information about diabetes to people with diabetes and to their families, health care professionals, and the public. The NDIC answers inquiries, develops and distributes publications, and works closely with professional and patient organizations and Government agencies to coordinate resources about diabetes.

This publication is not copyrighted. The Clearinghouse encourages users of this publication to duplicate and distribute as many copies as desired.

NIH Publication No 09–4805
November 2008