Do you know your lifestyle choices are affecting your health? What body shape do you have … if you are overweight and want to avoid type 2 diabetes you are better to be a “pear” shape rather than an “apple” shape. In just a moment you will find out why this is:
- excess body fat around the abdomen or central area is more indicative of type 2 than anything else. There is a direct connection between an increase in your abdominal region, insulin resistance and diabetes.
- insulin works less effectively in your body when you are overweight, especially when you store excess fat on your waist.
- fat stored around your internal organs is different to fat stored on your hips. This particular fat allows fatty acids and hormones to leak into your circulation and they act as a signal that your fat stores are full. Then fewer insulin-receptors are made to absorb glucose.
Imagine yourself losing a small amount of your total body weight … say 5-10%. Fat stores around organs are easier to lose than fat on your hips. Here is a quick way to check if you are “apple”‘ or “pear” shape:
- a waist measurement of more than 37″ (94cm) for most men or 31″ (80cm) for most women, is a sign of internal fat deposits around your pancreas, kidneys, liver and heart. In other words, men who have this type of fat have a waist much larger than their hips. Women have a waist measuring at least eighty per cent of their hip measurement.
- over these measurements would indicate you are “apple” shape.
To check your risk level, it is important you measure your waist accurately:
- measure directly against your skin
- breathe out normally
- tape should be firm but not compressing your skin
- the ideal place to measure is halfway between your lowest rib and the top of your hip bone. In other words, roughly in line with your belly button
Usually men and women successfully lose a modest amount of weight by following a healthy eating plan containing low-GI (carbohydrates), a moderate amount of protein and small amounts of unsaturated fats. Add to this some physical activity and, a possibility of medications for a short period; your health will improve and complications from type 2 diabetes will be reduced.
It is important for you to confirm your suspicions by visiting your health care provider who will order:
- fasting blood sugar levels
- glucose tolerance test which takes place over a period of two hours. Blood is taken prior to drinking a glucose solution and again after two hours
- fasting insulin level … not always taken but an elevated level, if caught early enough, is a smoking gun indicating prediabetes.
- tests for blood fats, (cholesterol, triglycerides)
You don’t wake up one day and discover you have diabetes. It is a slow process from normal to prediabetic and then onto type 2 diabetes.
