I’ll BEGIN BY TESTING YOUR KNOWLEDGE ABOUT DIABETES and lifestyle tactics to reduce risk. Today, I focus on dodging diabetes.
As I age, I am aware that I am at risk of developing pre-diabetes. Fortunately, my current blood glucose (sugar) level is normal at 88.
The United States numbers are stunning:
Nearly 40 percent of Americans have pre-diabetes, according to the U.S. Centers for Disease Control and Prevention.
Yes, you read that correctly: Four out of 10 of us will become pre-diabetics. That translates to nearly 98 million individuals.
Walking and Diabetes Risk
Which of these walking factors reduces the risk of type 2 diabetes among adults the most?
- Speed
- Volume
- Time
- Any of these.
Let’s look at the results of a meta-analysis to get the answer.
Analysis of Walking and Diabetes Risk
A meta-analysis analyzed the association between walking speed and risk for type 2 diabetes.
The researchers defined walking speed as follows:
- Easy or casual (less than 1.9 miles per hour or under 3.2 km/hour)
- Average/normal (3.2 to 4.8 km/hour)
- Fairly brisk (4.8 to 6.4 km/h)
- Brisk (over 6.4 km per hour)
Study Results
Here are the research findings:
Those walking briskly (over about 4 miles per hour) had a one-quarter lower risk for type 2 diabetes than those doing easy or casual walking.
Do I have to get up to that very brisk pace to drop my diabetes risk?
No, I don’t have to shift to my New York City pace.
A significant dose-response relationship appeared to begin at 2.5 miles per hour.
That I can do!
Other Study Findings – Dodging Diabetes
The study showed no differences based on adjustment for time spent walking daily or total physical activity volume.
In this context, the study authors suggested that it is reasonable to walk faster to gain more health benefits.
Do you walk? If so, at what pace?
Dodging Diabetes – 5 More Tips
Here are five ways you can reduce your diabetes risk:
- Lose excess weight. Set a weight-loss goal based on your body weight. Talk to your healthcare provider about reasonable short-term goals, such as losing a pound weekly.
- Be more active. Doing so can help you lose weight, drop blood sugar, and increase insulin sensitivity.
- Eat a variety of healthy, fiber-rich foods. I have recently increased my intake of fruits, non-starchy vegetables (including leafy greens and broccoli), and whole grains. Legumes, such as beans and chickpeas, would help, but are not my thing.
- Skip fad diets. They don’t work to promote long-term health.
- Consume “good fats.” This approach has improved my blood cholesterol levels. I love olive oil, but sunflower, canola, and cottonseed are reasonable alternatives. I have also upped my nuts and seeds. Finally, I am eating more tuna and salmon. I should eat more cod and mackerel, too.
See Your Healthcare Provider – Dodging Diabetes
The American Diabetes Association recommends routine screening with diagnostic tests for type 2 diabetes for all adults age 45 or older and these groups:
- Overweight or obese individuals under 45 who have one or more risk factors associated with diabetes.
- Women with a history of gestational (pregnancy-associated) diabetes.
- People with a pre-diabetes diagnosis.
- Overweight or obese children and those with a family history of type 2 diabetes or other risk factors.
- Those with polycystic ovaries (PCOS).
Please share your concerns about diabetes prevention with your healthcare provider. They will appreciate your efforts to prevent diabetes and can often offer great advice.
You have the power to change things.
Thank you for reading “Dodging Diabetes.”
