Lower Your Risk of Type II Diabetes

April 28, 2011 - PRLog -- Reducing your weight and increasing your exercise can lower your risk of Type II diabetes. This is an especially important tip for those who have been diagnosed with a prediabetes condition. It’s surprising how little weight you actually have to lose to reduce your risk significantly. The recommended weight loss is 5 to 7 percent of your body weight.

If you are a man who weighs 200 pounds you would thereby need to lose about 10 to 14 pounds. While losing that weight, your exercise should equal about 2 1/2 hours per week. That breaks down to a manageable 30 minutes per day, five days per week. When diagnosed with a prediabetic condition, you may be given prescription medication, which you take along with the diet and exercise program.

Weight loss in the recommended amounts and the suggested exercise has helped many to reduce their incidence of Type II diabetes by as much as 58%. This is a rather remarkable finding, since the changes in lifestyle are not necessarily dramatic. Healthy diet and reduction in high fat and sugary foods could be a challenge for many people, but compared to Type II diabetes, the inconvenience of eating well is minor.

Those with sedentary jobs can walk five times per week to offset the lack of activity at the workplace. Some find it more motivating to join a gym or workout class. Exercise classes that get you moving and require that you show up can be just the thing. Some people prefer to walk or exercise on their own, especially if the gym or classes are too costly for your budget.

Diet can be changed with the help of your health care provider. Most have information about what’s best for you to eat and what foods may be contributing to your overweight condition. Knowing which foods to avoid isn’t always easy as packaging labels in the US can be misleading. Words like ‘natural’ or ‘healthy’ need closer scrutiny. Check the label if in doubt.

More than 20 million people in America are diabetic, with 95% of them having the Type II form. The risk for the obese is five times more than those who fit into the normal weight category. Family history of diabetes, ethnic group, and leading a sedentary life are other risk factors. The family history and ethnicity can’t, of course, be changed, but the other major factors are changeable.

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