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6 Ways to Reduce Your Risk for Prediabetes

YMCA of Greater Kansas City
March 13, 2022
YMCA Diabetes Prevention Class

The YMCA of Greater Kansas City wants you to know your risk for prediabetes and type 2 diabetes, plus the steps you can take now to reduce your chances of developing the disease.

In the United States alone, diabetes affects more than 30 million people. Another 84.1 million Americans have prediabetes, yet only about 10 percent of them know it.

Prediabetes is a condition in which blood glucose levels are higher than normal, but not high enough to be classified as diabetes. People with prediabetes can reduce their risk for developing type 2 diabetes by adopting behavior changes that include eating healthier and increasing physical activity. People with prediabetes are at risk for not only developing type 2 diabetes, but also cardiovascular disease, stroke and other conditions.

Here are six basic lifestyle changes that contribute to weight loss and an increased focus on healthy living—and decrease your risk for type 2 diabetes.

  1. Reduce portion sizes of the foods you eat that may be high in fat or calories.
  2. Keep a food diary to increase awareness of eating patterns and behaviors.
  3. Be moderately active at least 30 minutes per day five days a week.
  4. Choose water to drink instead of beverages with added sugar.
  5. Incorporate more activity in your day, like taking the stairs or parking farther away from your destination.
  6. Speak to your doctor about diabetes risk factors, especially if you have a family history of the disease or are overweight. 

Want to know if you’re at risk for diabetes? Take this quick assessment from the CDC. Risk factors for type 2 diabetes include family history, age, weight and activity level.

The Y is here to help. For people with prediabetes and at risk of type 2 diabetes, programs such as SmartStart and Y Weight Loss can help you make lifestyle changes to reduce your risk.