BY KELLI ANN WILSON
an ounce of
prevention Type 2 diabetes is on the rise, but you can reduce your risk The numbers don’t lie: According to the Centers for Disease Control and Prevention (CDC), about 34 million of us—about one in 10—currently have diabetes, while another 88 million have its precursor, prediabetes. Type 2 diabetes, characterized by high blood sugar, can lead to other serious health problems. The good news? Type 2 diabetes is preventable by making key lifestyle changes such as losing just a little bit of weight and committing to living a more active lifestyle.
Know your risk Knowing your risk for Type 2 diabetes is important because early detection—at the prediabetes level—can help to prevent full-blown disease. While prediabetes may not have clear symptoms, there are risk factors that may lead to its development including being overweight, being 45 years or older, having a close family member with Type 2 diabetes, being physically active less than three times per week, and having had a diagnosis of gestational diabetes or polycystic ovary syndrome. If you have any of these risk factors, schedule a simple blood test to find out where you stand.
Supportive supplements In addition to a healthy diet and regular exercise, some supplements have been shown to support healthy blood sugar levels. Always consult your
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healthcare provider before taking any new supplements. Chromium: Low levels of chromium have been linked to elevated blood sugar levels. If you are deficient in chromium (which is rare), you may want to consider supplementing. Zinc: Supplementation with zinc may help to reduce blood glucose and insulin resistance. It also appears to reduce disease progression from prediabetes to diabetes. Vitamin D: Long-term studies have shown that those with higher blood levels of vitamin D, including those with prediabetes, appear to be at a lower risk of developing diabetes. Alpha-lipoic acid: Preliminary research has shown that alpha-lipoic acid may help to improve insulin sensitivity in those with prediabetes. Cinnamon: Multiple studies indicate that cinnamon has a positive effect on fasting blood glucose levels. Both cinnamon and cinnamon extract appear to be effective. SELECTED SOURCES “Influence of cinnamon on glycemic control in individuals with prediabetes . . .” by G.R. Romeo et al., Journal of the Endocrine Society, 7/13/20 • “Metabolic effects of a-lipoic acid supplementation in pre-diabetics . . .” by L.E. Gosselin et al., Food & Function, 9/1/19 • “Prediabetes—Your chance to prevent Type 2 diabetes,” 6/11/20; “Prevent Type 2 diabetes,” 7/15/21; “Type 2 diabetes,” 8/10/21, Centers for Disease Control and Prevention, www.CDC.gov • “Vitamin D supplementation for prevention of Type 2 diabetes mellitus . . .” by A.G. Pittas et al., Journal of Endocrinology & Metabolism, 12/20 • “Vitamins & diabetes,” American Diabetes Association, www.ADA.org, 2021 • “Zinc supplementation improves glycemic control for diabetes prevention and management . . .” by X. Wang et al., American Journal of Clinical Nutrition, 7/1/19
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