Diabetes is a common disorder that affects many Americans. It can lead to serious health problems such as damage to the eyes, kidneys, nerves, and heart, as well as an increased risk of certain types of cancer. However, there are ways to significantly reduce your risk of developing type 2 diabetes through simple lifestyle changes.
The Diabetes Prevention Program (DPP), a landmark study supported by the NIH, found that people at high risk for diabetes could reduce their risk by nearly 60% through healthy eating and physical activity. For those over 60, the risk was reduced by 71%. These results led to the development of lifestyle change programs across the country aimed at preventing diabetes.
Even after the initial three-year study, participants continued to see health benefits. A 10-year follow-up showed a delay in diabetes onset by about four years, and even 22 years later, the lifestyle-change group still had a 25% reduced risk of developing diabetes.
It’s important to understand the risk factors for type 2 diabetes, such as age, family history, ethnicity, weight, and physical activity levels. Prediabetes, a condition where blood sugar levels are higher than normal but not yet at the diabetes level, affects about 1 in 3 American adults. It’s crucial to get screened for prediabetes and discuss risk factors with your healthcare provider.
While lifestyle changes are effective in preventing diabetes for many people, medications such as metformin and GLP-1 drugs can also be helpful, especially for those who struggle to make significant lifestyle changes. However, the long-term effects and potential side effects of these medications are still being studied.
To make lasting healthy changes, it’s important to seek support through programs like the National Diabetes Prevention Program (NDPP) based on the DPP study. Local organizations may also offer programs to help prevent diabetes. Finding physical activities that you enjoy, such as brisk walking or group classes, can make it easier to stay active.
Preventing diabetes is a lifelong journey that requires a commitment to healthy eating and physical activity. By working with people of all ages to promote healthy behaviors, we can make significant strides in reducing the development of diabetes in the U.S. and around the world.