How to Prevent Diabetes for Women

Frequent exercise can help to prevent diabetes in women.

Among people aged 25 to 44, women with diabetes die at a rate three times higher than women without diabetes. In 2011, 9.7 million women in the U.S. had type 2 diabetes, making the disease a significant public health concern, according to the Centers for Disease Control and Prevention in Atlanta. Women with diabetes have higher mortality rates, increased risk of heart disease, more vision problems and increased risk for pregnancy complications. It is important for women to prevent diabetes by making diet, exercise and lifestyle changes.

Instructions

1. Ask your doctor to check your blood glucose levels. Elevated blood glucose levels signal an increased risk for diabetes.

2. Create a weight loss plan if you are overweight or obese. Calculate your daily caloric needs using an online calorie calculator and subtract 500 calories each day. Create this caloric deficit by eating lower-calorie foods or exercising more frequently.

3. Eat healthier foods to promote weight loss. Incorporate whole grain products, lean protein and healthy fats into your diet. Eat at least three servings each of fruits and vegetables every day. Limit your consumption of processed foods which tend to be high in fat, cholesterol and sodium.

4. Exercise five days per week for at least 30 minutes each day. Choose moderate-intensity activities that make your heart beat faster and cause you to break a sweat. Walk briskly, jog, swim, run, bike, dance or choose other activities that you enjoy.

5. Check your blood pressure and cholesterol levels frequently. Get your blood pressure checked at least once every two years. Ask your doctor to check your cholesterol once every five years, or more often if you are at high risk for diabetes or cardiovascular disease.

6. Get screened for type 2 diabetes 10 to 12 weeks after having your baby if you developed gestational diabetes. Visit the doctor for a diabetes screening every three years to ensure you do not develop diabetes. Breastfeed your baby to maintain low blood glucose levels and lose weight more quickly.

Tips & Warnings

• Assess your risk for developing diabetes. The following factors increase a woman's risk for diabetes: Being over 45 years old; exercising fewer than three times per week; being overweight; developing gestational diabetes during a prior pregnancy; high blood pressure; high cholesterol or having a close relative with diabetes. African American, Latino, American Indian, Asian American and Pacific Islander women are also at greater risk of developing diabetes.

• Make gradual changes to your lifestyle to help you stick to your new diet and exercise program. Set small goals, such as eating three servings of fruits and vegetables each day, in addition to larger weight loss goals to keep yourself track.

• Consult your doctor if you experience the following symptoms: excessive thirst or hunger, fatigue, frequent urination, sudden unexplained weight loss, persistent sores, blurry vision or loss of feeling in your hands and feet. These are common symptoms of type 2 diabetes.

References

• Health Finder: Take Steps to Prevent Type 2 Diabetes
• National Diabetes Education Program: Take Action Now to Prevent Diabetes Later
• Centers for Disease Control and Prevention: Groups Especially Affected
• Centers for Disease Control and Prevention: Effects of Diabetes on a Female
• U.S. Department of Agriculture: Inside the Pyramid

Resources

• MayoClinic.com: Calorie Calculator