糖尿病危险因素

As many as half of all people over 65 in the United States have prediabetes, and many people with Type 1 and Type 2 diabetes are unaware of their condition.

Some diabetes risk factors can be controlled by the lifestyle choices you make. 这些被称为可改变的风险因素. 那些你无法改变的是不可改变的风险因素.

2型糖尿病不可改变的危险因素

Risk factors that increase your risk for developing prediabetes and Type 2 diabetes that can’t be changed are:

• 家族病史: Some factors that increase the risk of diabetes are inherited from our parents or close biological relatives. If you have a blood relative with diabetes, your risk for developing it is significantly increased. Share your family health history with your doctor to find out what it may mean for you.
• 种族或民族背景: 如果你是非裔美国人, 亚裔美国人, 拉丁裔和拉丁裔美国人, 印第安人或太平洋岛民后裔, 你患糖尿病的几率更大.
• Age: The older you are, the higher your risk for prediabetes and Type 2 diabetes. Type 2 diabetes generally occurs in middle-aged adults, most frequently after age 40. But health care professionals are diagnosing more and more children and adolescents with Type 2 diabetes.
• 妊娠期糖尿病: 如果你在怀孕期间患上了糖尿病, you are at increased risk of developing diabetes again later in life.

2型糖尿病可改变的危险因素

You can — and should — do something about your modifiable risk factors. You can reduce your risk for diabetes or delay its development by making healthy changes: 

• Weight: 超重或肥胖会增加患糖尿病的风险. Losing 5% to 10% of your body weight—in addition to getting regular physical activity—can significantly reduce your risk of developing diabetes. 当你减掉更多的体重时，你的风险会降低得更多. For most people, a body mass index calculator will provide a good target weight for your height. 学习如何 控制体重.
  
  
• 体育活动: Physical inactivity is a key modifiable risk factor for prediabetes and Type 2 diabetes. 有规律的体育锻炼有助于降低胰岛素抵抗. 这意味着你的身体可以更有效地利用自身的胰岛素. Even a brisk 30-minute walk at least five days a week has been shown to significantly reduce the risk of diabetes and heart disease. 为了你的整体心血管健康，目标是:
  • At least 150 minutes per week of moderate-intensity aerobic physical activity;
  • Or 75 minutes per week of vigorous-intensity aerobic physical activity (or a combination of the two);
  • 每周至少进行两天的肌肉强化训练.

  阅读文章: 积极行动起来
  
  

• 血压: 除了对心血管系统造成损害, untreated high blood pressure has been linked to complications from diabetes. People with diabetes and HBP should maintain a blood pressure of less than 130/80 mm Hg. 正常血压低于120/80毫米汞柱. 了解更多关于 高血压和如何控制它.
  
  
• 胆固醇(脂质)水平: 糖尿病 is associated with atherosclerosis (hardening of the arteries) and blood vessel disease. Low HDL “good” cholesterol and/or high triglycerides can increase the risk for Type 2 diabetes and cardiovascular disease. 遵循健康的饮食计划, getting regular physical activity and reaching and maintaining a healthy weight can help improve abnormal lipid levels. 有时，还需要药物治疗.
  2型糖尿病与胆固醇(PDF)
  
  
• 吸烟: 如果你吸烟, 有很多工具, 你可以使用药物和在线资源来帮助你戒烟. 和你的医疗团队谈谈最适合你的选择.
  
  
• Diet: 吃适量的健康食物很重要. Diet is one of the most important modifiable risk factors for prediabetes and Type 2 diabetes. The 美国心脏协会 recommends an eating plan that includes fruits and vegetables, 全谷物, 去皮的家禽, fish, legumes, 非热带植物油和无盐坚果和种子. A healthy diet should also replace saturated fats with monounsaturated and polyunsaturated fats, 避免反式脂肪, reduce cholesterol and sodium (salt) and limit red and processed meats, 精制碳水化合物和加糖饮料. 试试这些 健康的食谱 today.
  
  
• 酒精: Heavy use of alcohol can cause inflammation in the pancreas and limit its ability to produce enough insulin. Alcohol can cause liver damage and adds more sugar and starch to your diet that must either be used or stored as fat. 适度饮酒. That means no more than one drink per day for women or two drinks per day for men.
  
  
• 压力和幸福: 每个人都感到压力，但人们的反应不同. Managing the stress in our lives is an important part of healthy living, not only for diabetes but for heart disease and many other conditions. Find ways to address the causes of your stress and make time for things you enjoy. 学会照顾好你的 心理健康.
  
  
• Sleep: 成年人每晚应该睡7到9个小时. 睡眠对你的整个身体都有好处，包括你的心脏和大脑. 它能改善情绪、记忆力和推理能力. Research also has shown that too little or too much sleep is linked to a high A1C in people with Type 2 diabetes. If you have insomnia (trouble going to sleep or waking up too soon) or sleep apnea (problems breathing while asleep), 与你的医疗团队一起诊断和治疗. 学习的原因 sleep 对整体健康至关重要吗.

遵循我们的 线上电子游戏飞禽走兽小贴士，你可以控制可改变的风险因素. Taking proactive steps now can prevent or delay the development of diabetes and improve your quality of life.

Find more tools and resources for managing diabetes and reducing your risk for cardiovascular disease at Know糖尿病byHeart.org.