Column: Ways To Prevent Type 2 Diabetes

[Column written by Dr. David M. Nathan]

The Bermuda Diabetes Association estimates that as much as 13 per cent of the population, perhaps even more, suffers from Type 2 diabetes – which can be prevented in some cases. Given the high incidence rate of the disease on island, we would like to share some prevention tips.

Type 2 diabetes is a condition that occurs when blood sugar levels rise. If the blood sugar levels remain high over time, sometimes measured with a blood test called haemoglobin A1c or A1C, you are at risk to develop complications affecting your eyes, kidneys, and nerves. In addition, risk for heart disease and stroke are increased.

If you are close to developing diabetes, there are certain things you can do to prevent it.

What can I do to prevent type 2 diabetes?

The most important thing you can do to prevent diabetes is to keep a healthy weight, through a healthy diet and exercise. You can follow these tips:

Diet and nutrition

• Eat a healthy diet with lots of vegetables, whole grains and fruits. If you cannot find fresh fruits and vegetables, you can eat them canned or frozen in water or 100% juice (not syrup). Canned or frozen fruits and vegetables can be just as healthy and tasty as fresh ones.

• Choose grilled, broiled or baked-rather than fried- foods. These foods can help you feel fuller for longer. They can also help you keep a healthy weight.

• Keep healthy snacks with you. This can include fruits, veggie sticks, a handful of dry-roasted or raw nuts and whole grain crackers with hummus or low-fat dip.

• Drink water or low-fat milk more often than soda, sweetened drinks and fruit juice (including 100% fruit juice).

Exercise

• Get moving! Exercise, play a sport, play outside or just walk for at least 30 minutes (half an hour) 5-6 days a week. You can spread out the 30 minutes throughout the day if that works better for you.

Sleep

• Get enough sleep. Sleep helps you in many ways, including keeping a healthy weight and feeling rested for the next day.

Why is exercise important for me?

Exercise is important for your health now and in the future for many reasons:

Now

• Keeps you at a healthy weight and lowers body fat

• Builds muscle

• Helps you sleep better

• Improves coordination and focus in sports

• Helps you pay more attention in school

• Helps boost your self confidence

For the future

• Lowers risk for serious health concerns, like obesity, diabetes and high blood pressure

• Builds strong bones

• Helps develop lifelong healthy habits so you grow up as healthy, strong and confident as possible

• Manages your weight as you grow up

- David M. Nathan, M.D., Director, MGH Diabetes Center and Clinical Research Center, Massachusetts General Hospital

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