Can One Delay the Onset of Diabetes?

Posted May 23, 2008 at 02:00 PM by Katie Drummond

Section: Her Health, Her Motivation, Her Nutrition

Diabetes affects close to 250 million adults worldwide, and that number is expected to reach 400 million by 2025 – so chances are good that either you or someone you love is at a high risk for developing the illness.

No matter what your risk, a new study has shown that lifestyle can play a big role in preventing or delaying the onset of diabetes. The research followed 577 high-risk patients for 20 years, and found that diet and exercise reduced the incidence of diabetes by over 20 per cent.

Type II diabetes – the kind being studied – is closely linked to obesity and inactivity. In contrast, type I diabetes is genetic and often strikes at a young age. Researchers are still looking at how exactly type I diabetes can be better managed by lifestyle changes, although it is often impossible to prevent.

While this particular study didn’t offer specific advice for those hoping to delay or prevent type II diabetes, other research has led to the following tried-and-true tips:

Get Fit: Even 30 minutes a day of moderate physical activity (a brisk walk or bike ride) can slash your risk of diabetes, especially if accompanied by a 5-10 per cent reduction in body weight (for those who are overweight or obese). Adding that small amount of exercise shouldn’t be a challenge – studies even found that splitting your workouts into shorter bouts (like three 10-minute jogs or walks) is effective at regulating metabolism and blood sugar levels, as well as improving stamina and cardiovascular health. For added motivation, try signing up for a 5K run-walk or joining a running group or tennis league – whatever it takes to get you moving!

Eat Well: Follow the basic guidelines you’ve probably read time and time again. Eat high-fiber foods in bright colors (spinach, carrots, apples…) and choose whole grains, legumes and lean protein. Skip soda and sugary drinks and replace them with water – jazz it up with lemon or lime. Eating regular meals is also important in maintaining good insulin response – don’t bypass breakfast, and try to get something in your stomach every 3-4 hours. Most importantly, try to eliminate processed and packaged products, and check labels for saturated and trans fats. You don’t need to stop enjoying foods, but you do need to understand that some foods don’t deserve to be enjoyed (Hello, Twinkies!).

Keep Track: Particularly for those at risk of developing type II diabetes (if it runs in the family, or if you are inactive or overweight), see your doctor regularly for check-ups and to have your blood sugar levels monitored. Catching diabetes in early stages can make it easier to manage and minimize. But “keeping track” is more than just visits to your MD – if you’ve been trying to make lifestyle changes, a food and exercise journal can be beneficial in monitoring your progress. Write down daily and weekly goals and successes, and keep track of missteps as well. This log can also be a good place to monitor blood sugar readings, weight and make notes about your overall health. Chill: Major studies have shown a correlation between high levels of stress and insufficient sleep to increased risk of diabetes – blame stress hormones for their role in skewing your blood sugar levels and your insulin response. Find time for mellow activities, like yoga or stretching, reading and leisurely strolls. And for goodness sake, get enough sleep! We need at least 7 hours a night to maintain good body function and keep stress and metabolic hormones in check, and getting less will throw your hunger cues out of whack and cause surges and drops in your blood sugar levels.