Diabetes Runs in My Family — What Should I Do?

People say you have your mother’s eyes, your grandfather’s temper, and your father’s knack for tinkering — is that all you’ve inherited from your family? 

Unfortunately, personality, interests, and physical features aren’t the only things you get from those who came before you. Chronic conditions like diabetes are often passed down through the generations. 

This fact might concern you, and for good reason. Diabetes is a whole-health issue that has long-term implications for your well-being. 

If you know you’re at risk, our team of experts at Leading MDs should be your first call. We have years of experience working with diabetics, prediabetics, and those who are simply concerned they’re at risk. 

In this blog, we cover some basic strategies you can embrace today if you want to lead your family’s fight against diabetes. 

The genetics of diabetes

If you have a family history of diabetes, that means you are likely genetically predisposed to developing the disease. However, you’re not doomed just because your genes say you’re more at risk — something in your environment and lifestyle triggers it. 

Genes alone aren’t enough to cause you to develop diabetes, and the best proof of this is identical twins. 

Identical twins are born with identical genes. But when one twin gets Type 1 diabetes, the other develops the disease at most only half the time. When one twin develops Type 2 diabetes, their twin’s risk is three in four at most. 

In short, you have the power to radically change your prognosis and stop diabetes (or at least significantly reduce your risk). In fact, simply changing your lifestyle can lower your risk by up to 84%, even if your family history says otherwise. 

Here’s a closer look at how you can take your first steps toward creating a healthier family tree. 

Lose healthy weight

Researchers collected data from over 200,000 adults and found that maintaining a healthy weight is key to avoiding Type 2 diabetes. 

How do you know if you’re at a healthy weight? Calculate your body mass index (BMI). A normal BMI falls between 18.5 and 24.9.

If you’re considered overweight or obese, whether you only have a few pounds to shed or major weight to lose, we can help. Our excerpts at Leading MDs offer comprehensive, medically supervised weight loss programs to help you lose weight safely, keep it off, and ultimately improve your long-term health. 

Start eating with your health in mind

Sugary beverages, saturated fats, and processed carbohydrates have the strongest links to increased risk of diabetes. 

You don’t need to go cold turkey or forfeit all of your favorite treats, but you do need to start eating more mindfully. Start by making small changes, like replacing sodas with fruit-infused waters, swapping fatty cuts of meat for leaner options, and choosing whole grains over processed grains. 

Other diabetes-friendly food options include:

• Whole fruits and vegetables
• Beans and peas
• Low-fat dairy products
• Fiber-rich foods
• Healthy fats from avocados, nuts, and certain oils
• Fish and lean proteins

We also recommend changing how much and how often you eat by minding your portions and curbing your snacking habits.

We include diet and nutrition counseling in our preventive care and weight loss services, so don’t panic if you’re unsure where to start. 

Get moving

Living a sedentary lifestyle has myriad implications for your health, including increasing your risk for diabetes. Again, no radical changes are necessary. We simply encourage you to get the recommended amount of physical activity (150 minutes every week or 30 minutes five days weekly). 

If you’re new to exercise, now is not the time to sign up for a marathon. In fact, some of our favorite exercises are low impact and don’t require an expensive gym membership. You can start with walks or jogs around your neighborhood, finding free online guided workouts, or swimming laps in your pool. 

Always talk to us before you start a new exercise program. We’ll walk you through how to move safely and avoid injury. 

Kick your bad habits

Tobacco use, excessive alcohol consumption, and other recreational substances increase your risk for chronic health conditions like diabetes. We strongly encourage you to quit using tobacco products and limit your alcohol intake as much as possible. 

Your family history might say you’re destined to become a diabetic, but we know the truth — and now so do you. If you’re concerned about your risk for diabetes and want help to safeguard your health, call our friendly staff at any of our four locations. We proudly serve Goodyear, Tempe, Mesa, and Sun City, Arizona.