Get off the Diabetes Fast Track

Nearly 21 million Americans have type 2 diabetes, and the number continues to climb. What's the fast track to joining the ranks? Weight gain, particularly around the middle. An expanding waistline -- 35 inches or greater for women, 40 and over for men -- is a red flag. What can you do? Get active for at least 30 minutes a day, and shun foods high in saturated fat, white flour, and sugar.

About a third of those who have type 2 diabetes don't know they have the disease. Getting diagnosed is essential; treatment can help delay damage to the eyes, kidneys, nerves, heart, and brain.

Risk factors include high blood pressure; a poor diet -- one high in fat and sugar but low in nutrients; a family history of the disease; long hours spent on the couch; smoking; and a high body mass index (BMI), which is the gold standard for height/weight ratios. A BMI of 30 can up your risk of type 2 diabetes by 10 times; a BMI over 35 makes it 80 times more likely that you'll develop diabetes than someone with a BMI of 22 or less.

Although the type 2 diabetes rate continues to climb, you don't have to become a statistic. If you suspect that you are vulnerable to developing the disease, even modest lifestyle changes -- taking daily walks and cutting back on fat -- can significantly reduce your risk.

Reference

Type 2 diabetes & obesity: A heavy burden. A report from Diabetes UK, March 2005.