Johns Hopkins Health Alert
6 Keys To Preventing Type 2 Diabetes
- Study participants who lost an average of 15 pounds were 58 percent less likely to develop type 2 diabetes over a three-year period than people who did not make these lifestyle changes.
A major landmark study, The Diabetes Prevention Program, found that people with prediabetes can take steps to prevent type 2 diabetes. Prediabetes is defined by blood glucose levels that are higher than normal but that don’t reach the benchmark for diabetes.
In the study, participants who 1) followed a low-calorie, low-fat diet; 2) exercised 30 minutes a day; and 3) lost an average of 15 pounds were 58 percent less likely to develop type 2 diabetes over a three-year period than people who did not make these lifestyle changes.
In addition, a fourth step—taking medication—helped. People in the study who took the diabetes drug Glucophage (metformin) reduced their risk of type 2 diabetes by 31 percent, compared with people who received a placebo. In another study, the Heart Outcomes Prevention Evaluation (HOPE), people taking the ACE inhibitor Altace (ramipril) were 30 percent less likely to develop diabetes than those taking a placebo.
A fifth step—a high-fiber diet—may decrease the risk of developing type 2 diabetes. An observational study of nearly 36,000 women found that those who consumed the most fiber from cereal had a 36 percent lower risk of developing type 2 diabetes than those consuming the least fiber from cereal. A more recent study from Finland reported similar results in men and women.
Finally, quitting smoking may reduce the risk of type 2 diabetes. A study of more than 21,000 U.S. male physicians found that those who smoked 20 or more cigarettes a day were 70 percent more likely to develop diabetes than those who had never smoked or were former smokers.
Efforts to prevent type 2 diabetes are especially important for people at high risk for developing diabetes—those who have prediabetes, are overweight, have a family history of diabetes, belong to a high-risk ethnic group (such as blacks, Hispanics, Asians or Native Americans), or have a history of diabetes during pregnancy (gestational diabetes).
Posted in Diabetes on April 17, 2006
Reviewed June 2011
Medical Disclaimer: This information is not intended to substitute for the advice of a physician. Click here for additional information: Johns Hopkins Health Alerts Disclaimer
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Thank you for the super ideas. I lost my grandmother to diabetes, it does run in families, so I can appreciate your feelings. I lost 80 pounds in about one year from yoga 2-3 times per week, and keeping to a very strict low carb Atkins diet, salad with every meal, chicken and vegetable soup too, to start with, to help fill up. Lots of protein from fish too, so that I am not tempted to go for empty calories. And I have kept the calories off, a 5 pound fluctuation here and there, mainly the water weight you instantly lose when you first go on Atkins, but it helps you get excited when you see the scale go down, and want to keep going. Now, if I ever eat anything other than low carb bread, I feel dreadful--too much sugar rush! And high fructose corn syrup they put in everything really is the enemy--it is not processed in the body like natural sugars.
As you say, it is NOT just the diabetes, but the complications it produces. It is very difficult to lose weight, but the sobering statistics are that the largest proportion of the amputations in this country are diabetic-related. And that many people are not in control of their condition, even when they feel certain they are. Also, insulin is not a 'cure', as many people seem to think. It is hard to break the habits of a lifetime, but at least if suffers try to take control of their eating and exercise, they can maintain their weight, and even if not lose, at least they won't gain. Every day in balance, every lost pound, is a victory, and being whole- and able-bodied is as well. Good luck to you and your family!Posted by: Jo | May 22, 2006 6:32 PM
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My sister is borderline diabetic, according to her doctor. She has only lost 6 pounds the past 15 months and is still quite overweight. She weighs 190 lbs. Hopefully the information yhat I receive from the online alerts may help.
We have a strong history of family members contracting type 2 diabetes in our late 60's. the consedquences of this is blindness and other health problems. As for myself I am doing everything possible to avoid this fate.
Also,I read important informtion from the news letter to our Silver Sneakers members in our exercise classes. This information provides lots of motivation ofr them and myself.
Thanks
Thanks
Posted by: poncho | May 21, 2006 7:31 AM