Preventing Diabetes - How to find out if you are at risk and prevent it.

This hub helps your find out if you are at risk of diabetes, especially women with gestational diabetes. It also give you tips to prevent it and foods that might help you reduce the risk.

This hub is a part of the diabetes hub series. See the other one that discusses a diet plan for Indian women with gestational diabetes.

Disclaimer: “I am neither a licensed medical practitioner nor a dietician. Please do not take this as a medical advice. This is based on observations with my wife who had Gestational Diabetes (controlled by diet only - no medication). Your condition might vary, so please consult your Obstetrician/Gynecologist (OB/GYN).”

It is horrifying to go through the ordeals of pregnancy and if you had gestational diabetes it can be worse. The feeling after the baby is born, beside the pleasure of being a mother and also having that bundle of joy in your hand the first time to realize that your gestational diabetes is now gone, is nothing but true joy. Many women end up gouging on sugars (read cakes, ice cream and chocolates) after 4-5 months of strict diet regimen. Beware having gestational diabetes might be an early warning to you. Listen to the warning it is clearly saying you might be at risk of Type-2 Diabetes in the future. Women who have had Gestational Diabetes have a 20 to 50 percent chance of developing diabetes in the next five to 10 years following pregnancy.

Info:
Type 2 diabetes is due to insulin resistance or reduced insulin sensitivity, combined with relatively reduced insulin secretion which in some cases becomes absolute.
Type 1 diabetes is due to the loss of the insulin-producing beta cells of the islets of Langerhans in the pancreas leading to a deficiency of insulin.

Here is a checklist that you can use to find out of you are at risk of Diabetes (Type 1 or Type 2). Answer these 5 simple questions and add the points next to each answer for your score.

Question 1: Are you a woman who had a baby weighing more than 9 pounds?
Answers:
Yes – 1
No - 0

Question 2: Do either of your parents or a sibling have diabetes?
Answers:
Yes – 1
No - 0

Question 3: Are you under 65 and do not exercise?
Answers:
Yes, I never exercise – 5
I exercise but very little – 4
I exercise regularly (at least 30 minutes 5 days week) - 1
I exercise regularly (an hour a day every day) - 0

Question 4: What is your age?
Answers:
Between 45-64 - 5
65 and above - 9

Question 5: Is your weight is equal to or more than in the chart to the right?
Answers:
Yes – 5
No - 0

If your score is equal to or more than 10, you are at very high risk of diabetes. Regularly test your blood glucose levels. Ask your doctor to check you regularly.

If your score is between 2-9, make sure you keep your weight under control and exercise regularly.

There are only to secrets, proper well balanced diet and regular exercise.
Your diet should have a lot of fruits and vegetables. Chocolates, ice cream and cakes should be avoided if not taken in moderation. The best indicator is your waist, here is an easy way to find out if you are healthy.

Tip: Subtract Shoulder width by waist size in inches. If the difference is more than 10-12 inches you are at risk. It means that’s time to get some exercise and reduce your weight. Example, if your shirt size is 42 inches and pants are 32 inches, you are good.

The recommended level is one hour a day every day. You need not get a gym subscription and hire Bob or Jillian from Biggest Loser but a normal walk for an hour would be fine.

As you grow older the body’s ability to digest food (rate of metabolism) reduces drastically but we do not reduce the intake of food and this lead to a large amount of fat deposits. Have you ever wonder why you started piling on the weight after 30 even though you ate the same amount when you were in early 20s? Well your rate of metabolism is reducing and that’s where exercise helps burn the extra food which might have other wise formed bulge around your waist.

Milk – Drinking 8 ounces or more a day helps reduce the risk by 40%. Milk has magnesium, calcium, vitamin D, which boost bodies ability to use insulin. But remember to use fat free or 1 % milk.

Nuts – Any nuts like walnut, peanuts, almond or cashew taken 5 a day reduces the risk of by 21%.

Filtered Coffee – Taking 2 cups of coffee reduces risk of diabetes. Afraid that might keep you up all night try the decaf that works fine too. Remember to take filtered coffee only.

Cinnamon – This spice dampens blood sugar swings that contribute to Type 2 diabetes. Even a little sprinkle a day has amazing effects.

Neem – The Indian Neem is known to reduce blood glucose levels. Read more benefits.

Ginger – This root is another natural ingredient that helps reduce blood glucose level. Read more benefits.

Well its never too late, it has been proved time and time again diabetics when they lose weight by around 10 pounds or more drastically reduce blood sugar in their body. Monitor your diet and reduce carbohydrate and sugars. Reduce red meat from your diet and include a lot of veggies and fruits.

Remember now that you have it, your kids have a score of 1 point already and are at very high risk. Set an example for them by bringing it under control by living a healthy life style.