Research studies show that people at risk for developing diabetes can prevent or delay diabetes by losing a modest amount of weight through diet and exercise. Losing 5-7% of your weight through diet and exercise can reduce your risk of developing type 2 diabetes by 58%.
Participants in the same study, who took the oral diabetes medication Metformin, also reduced their risk of developing diabetes, but not as much as those who changed their lifestyle. Studies also show that the lifestyle changes can be modest and still have a positive impact on your risk level. There are two keys to success in preventing diabetes:
- Get at least 30 minutes of moderate-intensity physical activity five days a week.
- Eat a variety of foods that are low in fat
- Reduce the number of calories you eat per day
To help you get started, Riverside offers a class, Dietcise, that combines nutrition education with low impact exercise classes to help you lose weight and learn to eat healthy. Nutrition counseling is also available in a class setting or one-on-one. Your physician is a resource for advice on steps to take to reduce your risk.
- Diabetes Prevention: 5 Steps for taking control
- Metabolic Syndrome
- Alcohol and smoking: Risk factors for diabetes?
Publications from the National Institute of Health: