How to Prevent Type 2 Diabetes

Within the last week, I've written here about type 2 diabetes mellitus as a cause of, or risk factor for developing, coronary heart disease and heart failure.  So if you want to avoid those two heart conditions, you should avoid type 2 diabetes.  How do do that?

Here are a few well-researched methods:

1. Avoid gaining excess weight, or lose weight if you are overweight (body mass index over 25)
2. Regular physical activity
3. Don't start smoking, or quit if you do
4. Pick the right parents

Some cases of diabetes are related to genetic factors beyond our control.  Having parents or close blood relatives with diabetes suggests that you may be genetically predisposed.  Genetics is not necessarily destiny, however.

Keeping body weight at a reasonable level is the single most important lifestyle factor related to avoiding type 2 diabetes. 

Lose excess weight if necessary.  Aim for a body mass index under 25.  For NutritionData's body mass index calculator, click here.  If you can't get down to a BMI of 25, aim for loss of 5-10% of body weight.  How much easier said than done!

How much exercise is needed to prevent type 2 diabetes?  Thirty minutes daily for 5-7 days a week.  Moderate exercise such as brisk walking is fine. 

What if you're over 65?  You can still prevent onset of diabetes, according to a study published this week in the Archives of Internal Medicine.  Researchers suspected, based on previous studies in younger folks, that a reduced incidence of diabetes onset would be related to:

• regular exercise (just exercise more than the average older person)
• never smoking, or minimal and years ago
• “healthy diet,” defined as high fiber, low glycemic index foods, lower trans fats, higher polyunsaturated-to-saturated fat ratio 
• low body mass index (not overweight) 
• waist circumference under 92 cm (36.2 inches) for men and 88 cm (34.6 inches) for women 
• low to moderate alcohol use

The more each of these lifestyle factors characterized an older person (average age of 73), the lower the risk of developing diabetes.  High physical activity and healthy diet by themselves reduced risk of diabetes by half. 

Study authors estimate that these healthy lifestyle choices could prevent eight or nine out of 10 cases of diabetes in older adults.

The researchers rightfully point out that their results are associations, not proof that these lifestyle factors prevent diabetes.  Given the totality of the evidence from this and other studies, I would adopt many of the low-risk lifestyle choices if I wanted to avoid diabetes.  Talk it over with your personal physician. 

Consider a visit to NutritionData's Diet & Weight Loss Center.  Use NutritionData's Nutrient Search Tool to find how many grams of specific fats are in almost any food.

-Steve Parker, M.D.

Disclaimer:  All matters regarding your health require supervision by a personal physician or other appropriate health professional familiar with your current health status.  Always consult your personal physician before making any dietary or exercise changes. 

Reference:  Mozaffarian, D., et al.  Lifestyle risk factors and new-onset diabetes mellitus in older adults.  Archives of Internal Medicine, 169, (2009): 798-807.