Can You Lower Your Risk For Diabetes?
At NY Foot Health, we’re committed to helping people protect their feet, and one way to do that is by doing everything we can to prevent diseases that pose a serious medical threat to podiatric health. One of these is diabetes. In recognition of American Diabetes Month, we’d like to offer some important information about this disease. Spoiler alert—the answer is yes, there is much you can do to lower your risk for diabetes!
Diabetes and Prediabetes
Let’s start with some stats:
Currently, 37.3 million people in the U.S. have diabetes—that’s a little over 11% of the U.S. population.
96 million people aged 18 or older have prediabetes—or 38% of the population.
Nearly 49% of seniors aged 65 and older have prediabetes.
Diabetes can harm your body in many ways. Two conditions commonly associated with it—poor circulation and neuropathy—can lead to wounds, infections, and even amputation of your lower extremities. Diabetes can also cause problems for your kidneys, eyes, heart, and more.
Prediabetes is defined as having blood glucose levels that are higher than normal but not high enough to be diagnosed as diabetes. There are often no other signs or symptoms of prediabetes. And while most cases of diabetes are preceded by type 2 diabetes, a diagnosis of prediabetes by no means makes diabetes inevitable.
Reversing Course
While there are some risk factors for diabetes that you can’t change (such as family history, age, and ethnicity), there are two key ways you can reverse or prevent prediabetes: a healthy diet and regular physical activity.
Eating better—a primary risk factor for diabetes is being overweight. If you can reduce your weight to an appropriate level, you will greatly reduce your risk of diabetes. Regardless of your weight, you can improve your diet in a positive direction to keep your blood sugar in a healthy range.
Choose nutrient-dense carbs—rich in fiber, minerals, and vitamins—and low in added sugars, sodium, and unhealthy fats.
Add more vegetables and fruits to your meal plan.
Focus on healthy ways of preparing foods such as grilling, roasting, or baking over frying.
Moving more—if you’re not into a regular exercise program, the idea of increasing physical activity may seem daunting. It doesn’t have to be. Start with simple walking:
Set flexible goals like a certain number of days, miles, and minutes a week you want to walk.
Get a partner to make it more fun.
Try simple tricks to get in more steps, like parking farther away from stores, taking the stairs instead of an elevator, and getting off the bus one stop earlier.
Getting fit can be addictive! The benefits just from regular walking may spur you on to more varied and vigorous exercise.
Ask your podiatrist to help evaluate your risk for diabetes and for suggestions to prevent it. If you don’t currently see a podiatrist, find one in an online directory. To learn more about being proactive in caring for your feet, contact us and subscribe to our free e-newsletter.