There are many types of diabetes. The good news is that there are many ways to prevent diabetes if you are aware, disciplined and consistent. It's especially important to make diabetes prevention a priority if you're at an increased risk, for example, if you're overweight or have a family history of the disease. When it comes to type 2 diabetes — the most common type of diabetes — prevention is definitely the key to maintaining good health.
Before people develop type 2 diabetes, they almost always have "prediabetes.” This condition displays blood glucose levels that are higher than normal but not yet high enough to be diagnosed as diabetes.
Doctors sometimes refer to prediabetes as “impaired glucose tolerance” (IGT) or “impaired fasting glucose” (IFG), depending on the test that was used when it was detected. This condition puts you at a higher risk for developing type 2 diabetes and cardiovascular disease.
No Clear Symptoms
There are no clear symptoms of prediabetes, so, you may already have it and not know it. You usually find out that you have prediabetes when being tested for diabetes. If you have prediabetes, you should be checked for type 2 diabetes every one to two years.
Prevention
Diabetes prevention is as basic as eating more healthfully, becoming more physically active and losing a few extra pounds — and it's never too late to start. Making a few simple changes in your lifestyle now may help you avoid the serious health complications of diabetes down the road, such as nerve, kidney and heart damage. Consider the latest diabetes prevention tips from the American Diabetes Association:
Tip 1: Get more physical activity
There are many benefits to regular physical activity. Exercise can help you:
Research shows that both aerobic exercise and resistance training can help control diabetes, but the greater benefit comes from a fitness program that includes both.
Tip 2: Get plenty of fiber
It's roughage and it may help you:
Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.
Tip 3: Go for whole grains
Although it's not clear why, whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Many foods made from whole grains come ready to eat, including various breads, pasta products and many cereals. Look for the word "whole" on the package and among the first few items in the ingredient list.
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. Participants in one large study who lost a modest amount of weight, around 7 percent of initial body weight, and exercised regularly reduced the risk of developing diabetes by almost 60 percent.
Tip 5: Skip fad diets
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. In addition, there may even be negative long-term effects that are yet unknown. 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 regimen.
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 will not develop type 2 diabetes automatically if you have prediabetes. For some people with prediabetes, early treatment can actually return blood glucose levels to the normal range.