Simple Changes to Lower Your Risk of Developing Type 2 Diabetes

What do Tom Hanks, Billie Jean King, Larry King, Paula Deen and the winner of the San Francisco marathon all have in common? They all had prediabetes.

1 in 3 Americans do too (that’s over 90 million people). But most of these people won’t do anything to stop it—because 90% of them don’t even know they’re at risk.

For the 10% that do find out, their doctor may write them a prescription for medication or worse: do absolutely nothing.

The result? Type 2 diabetes is one of the biggest epidemics in the country, with 1.5 million people newly diagnosed every year. What’s even more surprising? There’s a proven solution to help those at risk.

In a 2002 study on prediabetes, the National Institute of Health found that people who made simple changes in their lifestyle–like walking and cutting down on soda–lowered their risk of developing Type 2 diabetes by nearly 60%. That’s twice as effective as the leading diabetes medication. (Added bonus: The participants lost weight on the program too.)

So how do you know if you’re at risk — and if you are, how can you start making those changes?

First: The easiest way to know if you’re at risk is asking your doctor to test your A1C, which measures your blood sugar levels. An A1C level between 5.7 and 6.4 is in the prediabetic range.

But you don’t need to go to the doctor to assess your risk. If you’re wondering about your status now, ask yourself these questions. For each ‘Yes,’ add one point to your score:

• Do you have a sister or brother with diabetes?
• Do you have a parent with diabetes?
• Do you have a BMI over 25? (Click here to calculate your BMI)
• Are you 46 or older?
• Are you 65 or older?
• Do you get little or no exercise on a typical day?
• Have you been diagnosed with Gestational Diabetes in the past?

If you have 4 points or more, you’re more likely to be at elevated risk of Type 2 diabetes.

So if you’ve discovered that you’re at a higher risk, what can do you about it? Luckily, there’s a lot.

If you’ve found out that you’re at risk, you’re on the perfect path to make a change, and there’s many resources available to help you lower your risk.

Digital programs like PlateJoy are designed to help you build the healthy habits that have been shown to slow (and even reverse) progression to Type 2 diabetes. By downloading their app, you can get virtual coaching and support in your pocket.

The app is also designed to make healthy eating easier: It designs personalized meal plans based on over 50 different data points about your goals, taste preferences and lifestyle. You can even get all your ingredients delivered in over 200 cities around the country.

The best news? Many health insurance plans are now covering the cost of these programs 100% for those at risk.

That’s because insurance companies know that programs like this are the #1 way to help their patients get healthier (and reduce their costs). Some even cover a free Fitbit and wireless scale for their participants, to help them track their progress.

Ready to get started and reduce your risk? Get started here.