Researchers and health care providers cannot predict with certainty who will develop diabetes – whether it is Type 1 or Type 2. Yes, there are some people born with a predisposition to develop the disease, but genes alone do not determine that fate. Along with a family history of diabetes, something in the environment triggers the onset of diabetes, according to the American Diabetes Association. Nearly 30 million Americans are affected by diabetes, the seventh leading cause of death in the U.S. and risk factor for a number of health conditions including hypoglycemia, hypertension, stroke, blindness and kidney failure. In reality, no one is immune to the risk of developing diabetes. It is the reason prevention is critical to our long-term health.
Family History of Diabetes
One risk factor we cannot control is what our parents pass down to us. When one or both parents have a history of diabetes, children are at an increased risk of developing either Type 1 or Type 2 diabetes. Type 1 diabetes is diagnosed in children and young adults who do not produce insulin. Type 2 diabetes is typically diagnosed later in life, although there have been an increased number of children diagnosed with diabetes. People with Type 2 diabetes are not able to use the insulin their body produces properly. Between 90 and 95 percent of cases of diabetes are Type 2 diabetes.
If you are living with Type 2 diabetes you may wonder if you will pass it on to your children or if one or both of your parents had diabetes, you may wonder about your risk. When both parents have Type 2 diabetes, the child’s risk is 50 percent. When one parent was diagnosed before the age of 50, the risk is about 14 percent for the child, and 7 percent for the child if the parent was diagnosed after the age of 50.
Researchers point to data from identical twins to understand the risk of family history when genes are identical as an indication of the challenge of predicting who will develop diabetes and who will not. When one twin has Type 1 diabetes, the risk is about 50 percent for the other twin. However, if one twin has Type 2 diabetes, the risk is about 75 percent for the other twin of developing the disease. There are tests available which can indicate a child’s risk when a parent and/or sibling have diabetes. Talk to your health care provider for more information on testing.
Reducing Your Risk
Taking a look now at factors inside your control, also known as controllable risk factors, there are steps you can take to reduce your own risk of developing Type 2 diabetes.
Maintain a healthy weight – Even losing 10 to 15 pounds, if you are overweight, can greatly improve your risk of developing diabetes. Start by talking to your health care provider about your goal weight and what you can do to improve diet and implement regular exercise. Losing weight is not easy. A support system of family and friends, along with other weight loss programs recommended by your health care provider are great assets when trying to lose weight. Take advantage of these opportunities, and don’t try to do it alone.
Diet – This doesn’t mean you need to go on a diet. To reduce your risk of diabetes, take a close look at your diet. Are you eating the recommended amount of fruits and vegetables? Are you eating whole grains? How often are you drinking water instead of sugary drinks? Building a healthier plate begins at the grocery story. Set aside time each week to create a grocery list that will help you choose more fruits, vegetables, whole grains and lean meats. Plan meals and cut down on eating out. Talk to your health care provider on portion sizes and what are the best foods to control your blood sugar.
Exercise – Regular exercise does wonders for reducing your risk of diabetes. Exercise helps manage blood glucose levels, blood pressure, cholesterol and triglycerides levels within a healthy range. The best thing about exercise is that there is an exercise for anyone. Even walking 10 minutes a day has health benefits. Find something you enjoy doing and find someone to exercise with you. Mark it as an appointment you can’t break on your calendar. Your target should be about 30 minutes five days a week.
Quit Smoking – Talk to your health care provider if you smoke about a smoking cessation program right for you. Learn more about the benefits of quitting, make a plan and choose the best strategy for being a successful quitter. Again, having a support system of family and friends can go a long way in helping you quit.
Please join us for the upcoming seminar, Exercise, Diet and Sugar: Preventing Diabetes, with Utica Park Clinic physician Dr. Geoffrey Plumlee on Tuesday, November 17 or Thursday, November 19. Both seminars will be held at the Wyndham Hotel Tulsa (41st St and Highway 169) from 11:30 a.m. to 1 p.m. Seating is limited. Please RSVP for one seminar by calling 918-579-6060 (ext. 1) or visiting Hillcrest.com/Events.