Spring Into Better Health: Simple Steps to Lower Your Family's Diabetes Risk

Spring is a great time to refresh your family's food choices and physical activity levels to help reduce the risk of disease, including diabetes.

Over 38 million people in the U.S. are living with diabetes, with one in five unaware they have it. Even more concerning, 98 million Americans—more than one in three—have prediabetes, meaning their blood sugar levels are above normal but not yet at diabetic levels. Of those with prediabetes, more than 80% don’t know they have it.

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The good news? Small changes now can help lower your risk and support a healthier future.

How do I know if I have diabetes or prediabetes?

The American Diabetes Association recommends that all adults be screened for diabetes or prediabetes starting at age 35. As part of your regular primary care visit, your provider may recommend a hemoglobin A1C blood test, measuring your average blood sugar level over the past three months. An A1C test can identify if you have prediabetes or diabetes.

What is the most common form of diabetes and what are the risk factors?

Type 2 diabetes accounts for 90–95% of diabetes cases and is the most common form of diabetes. In this case, the body cannot make enough insulin or is unable to use it properly.

You are at a greater risk for type 2 diabetes if you:

• Have a family history of diabetes.
• Are over age 40.
• Do not exercise regularly or are overweight.
• Have low HDL or high triglyceride levels (blood fat levels).
• Are of a particular racial and ethnic group (e.g., African American, Hispanic/Latino American, Asian and Pacific Islander or Native American).
• Are a woman who has had gestational diabetes, a form of diabetes occurring in four percent of all pregnancies, or who has had a baby weighing nine pounds or more at birth.

What can I do for myself and my family to reduce the risk of diabetes?

In recent years, type 2 diabetes has steadily increased for children and adolescents aged 10–19. Setting healthy habits at home can greatly reduce the risk of diabetes in both you and your family.

Lifestyle changes that may prevent or delay type 2 diabetes include:

• A healthy diet. – The MyPlate meal plan provides families with a meal planning framework. Identification of food types and portion sizes helps ensure meals are balanced and provide proper nutrition. It’s important for children to see their parents eating healthy meals, as this will plant the seeds for healthy eating now, and have a positive influence for years to come.
• Regular exercise. – For adults, 150 minutes weekly, or 20–30 minutes a day, of moderate activity is recommended. Activities may be broken into shorter increments and done throughout the day, as weather and schedule permits.
• Weight loss, if needed. – If you have prediabetes, even losing a small amount of weight (5–7%) can be incredibly beneficial. Set realistic goals that are sustainable to help to make weight loss goals more manageable.

Free class: Overcoming Prediabetes in the South Asian Population

If you or a loved one are at risk for diabetes and part of the South Asian community, Overlake’s Overcoming Prediabetes in the South Asian Population class can help. This free class provides guidance on navigating lifestyle changes while addressing the unique dietary and cultural challenges within the South Asian community. 

Get expert support for managing diabetes

Although serious, diabetes is a manageable disease. Overlake’s Diabetes Education Services team provides expert guidance to help you take control of your health, reduce the risk of complications and lead a healthier life.