How to Manage or Prevent Type 2 Diabetes if it Runs in Your Family
Jake Newby
| 3 min read
As many individuals with diabetes will tell you, family history is a major independent risk factor for the chronic disease. And type 2 diabetes has a stronger link to family history and lineage than type 1 diabetes, according to the American Diabetes Association (ADA).
Genes can contribute to insulin resistance and abnormal insulin secretion, making it easy for diabetes to pass through generations. Type 2 diabetes can also run in families if children learn bad habits, such as eating an unhealthy diet and not exercising. Healthy lifestyle changes can help delay or prevent type 2 diabetes in families with a history of the disease. Here are three things you can do.
1. Focus on losing weight and keeping it off
Weight loss is a proven way to reduce diabetes risk. According to the Centers for Disease Control and Prevention (CDC), patients with prediabetes who lose weight by eating healthy, eating less and being more active can cut their risk of getting type 2 diabetes in half.
A series of studies conducted as part of the CDC-led National Diabetes Prevention Program found that participants who lost between 5% to 7% of their body weight were 58% less likely to get type 2 diabetes.
The National Institute of Diabetes and Digestive and Kidney Disease has a diabetes risk management calculator that can help you set your weight loss goal. For instance, if you weigh 220 pounds, for instance, your goal should be to lose between 11 and 15 pounds.
2. Move more
In addition to cutting back on calories, you should aim to increase your physical activity to at least 150 minutes per week of moderate-to-intense aerobic activity or 75 minutes a week of vigorous aerobic activity. The American Heart Association recommends incorporating moderate-to-high-intensity muscle-strengthening activity through resistance or weight training at least two days per week.
Examples of aerobic exercise include:
- Biking
- Brisk walking
- Elliptical
- Running
- Swimming
Examples of resistance exercise includes:
- Calisthenics
- Deadlifts, bench presses, bicep curls, pulldowns (weightlifting
- Lunges
- Pushups
- Squats
Every bit helps, so in addition to regular exercise, try taking walks during your lunch break and parking far away from a store, to get more steps and increase activity.
3. Make healthier food choices
The first way to successfully adjust your diet is to eat smaller portions. You’ll also want to select the right kinds of fats. According to the Mayo Clinic, unsaturated fats — both monounsaturated and polyunsaturated fats — promote healthy blood cholesterol levels and good heart and vascular health. Sources of good fats include:
- Olive, sunflower, safflower and canola oils
- Nuts and seeds, like almonds, cashews, flaxseed and pumpkin seeds
- Fatty fish, such as salmon, mackerel, sardines, tuna and cod
- Drink water instead of sweetened beverages
Saturated fats – also known as “bad fats” are commonly found in meat and dairy products. Eat these foods in moderation. If these are some of your favorite foods, make healthy substitutions, such as eating low-fat dairy products, dairy replacement products like almond or oat milk and lean meats like chicken and turkey.
Adults should be screened for prediabetes and type 2 diabetes beginning at age 35 with a blood sugar test. Continue screening every three years if you have no risk factors or normal results. Additionally, have a conversation with your primary care provider about other changes you can make to prevent or delay type 2 diabetes if lifestyle changes aren’t working as well as you’d like. In some cases, they may prescribe medication.
Related reading:
- How Eye Exams Can Detect Early Signs of Diabetes
- How COVID-19 Can Increase Diabetes Complications, Or Increase Risk of Developing Diabetes
- How Diabetes Affects Your Feet
Photo credit: Getty Images
