Lowering Diabetes Risk

What do Halle Berry, Tom Hanks, Nick Jonas and Delta Burke all have in common? Besides being celebrities, you'd be right if you guessed they have diabetes.

It also shows that this condition can happen to anyone. But before we get into how to lower your risk factors, let's talk about what the types of diabetes are.

Prediabetes occurs when blood sugar levels are high but not quite high enough for someone to be diagnosed with type 2 diabetes. One-third of American adults have prediabetes.

Type 1 diabetes is when the immune system attacks insulin-producing cells in the pancreas, leading to insulin deficiency.

Type 2 diabetes is when the body resists insulin or doesn't produce enough. Of the 38 million Americans with diabetes, as many as 95% suffer from Type 2.

And while it's true that around 85% of people with the condition are overweight or have obesity, diabetes also can affect people in "normal" body mass index ranges or who are underweight. However, there are more risk factors for the disease than weight.

You might be at risk for diabetes if you have a family history of diabetes, are 45 or older, have high blood pressure or are of Black, Asian, Hispanic American, Pacific-Islander or Indigenous descent. Smoking and living a sedentary lifestyle also can increase your risks.

Diabetes is a complicated disease that not only changes your life but leads to other health complications such as heart attack, stroke, nerve damage, vision problems, hearing impairment and dementia.

Fortunately, there are ways to reduce the risk of this condition, especially if you're in the prediabetes phase, including:

Eating healthily (but don't skip meals). Studies have found that poor diets contribute to as many as 14 million diabetes cases. However, skipping breakfast is also a problem because it sets you up to overeat later in the day. Instead, opt for whole grains, fruits, leafy vegetables and lean proteins in the morning.

Getting enough shut-eye. The National Institutes of Health states that lack of sleep and sleep disturbances affect glucose intolerance. In fact, even people with no other diabetes risk factors can have as much as a 30% decreased insulin sensitivity after four days of poor sleep.

Kicking butts. Smokers may have a 40% increased risk of developing diabetes compared to non-smokers. That's because the nicotine and over 7,000 chemicals in cigarettes raise your blood sugar and cause inflammation, making it harder for your body to regulate your sugar levels.

Losing weight. The American Diabetes Association reports that you can lower type 2 diabetes risk by 58% if you lose 7% of your body weight (ex: this is about 13 pounds if you weigh 180 pounds). If you're out of practice when it comes to exercise, start by walking 30 minutes per day, five days per week.

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