Did you know that millions of people are at risk for type 2 diabetes, and many don’t even know it? While a variety of factors can raise your chances of getting this condition, one stands out as the biggest culprit: obesity.
Here’s some information about why obesity plays such a huge role in the development of type 2 diabetes—and what you can do to lower your risk.
Why Does Obesity Matter So Much?
Obesity doesn’t just affect how you look or feel—it has a big impact on how your body works. When you carry extra weight, especially around your belly, your cells can’t use insulin as well. Insulin is the hormone that helps move sugar from your blood into your cells. When this process doesn’t work properly, your blood sugar levels go up, and over time, this can lead to type 2 diabetes.
Research shows that people who are obese are up to 80 times more likely to develop diabetes than those with a healthy weight. That’s a staggering number! The good news? Losing even a small amount of weight—just 5% to 10% of your body weight—can make a big difference.
How Can You Tell If You’re at Risk?
One simple way to check your risk is to look at your body mass index (BMI). A BMI of 30 or higher is considered obese. You can calculate your BMI online or ask your doctor to help you. Another red flag is a large waistline. For women, a waist size of 35 inches or more may indicate a higher risk for diabetes. For men, it’s 40 inches or more.
If you’re concerned about your weight, talk to your doctor or take a diabetes risk test online. It’s quick, easy and free.
Other Risk Factors to Keep in Mind
While obesity is the biggest risk factor for diabetes, it’s not the only one. Here are some others that can raise your chances of developing the disease:
- Family history: If a close relative has diabetes, your risk is higher.
- Age: The risk goes up as you get older, especially after 45.
- Activity level: Being inactive can increase your chances.
- Diet: Eating too many sugary or processed foods can up your risk.
- Race/ethnicity: Certain ethnicities, including African Americans, Hispanic/Latino Americans and Native Americans, are at higher risk.
What Can You Do About It?
The best way to lower your diabetes risk is to make small, sustainable changes to your lifestyle. Here are a few tips:
- Lose weight: Aim for a healthy weight by eating balanced meals and controlling portion sizes.
- Stay active: Try to get at least 30 minutes of exercise most days of the week. Walking, swimming and biking are great options.
- Eat smart: Focus on whole foods like fruits, vegetables, lean proteins and whole grains. Cut back on sugary drinks and snacks.
- Get regular check-ups: Visit your doctor regularly to monitor your blood sugar and overall health.
Obesity may be the biggest risk factor for diabetes, but it’s also something you can work on. By making small changes, you can lower your diabetes risk and improve your overall health.
Courtesy Bates County Memorial Hospital
