Are You at Risk for Diabetes?

Diabetes is a serious disease and is increasing greatly world-wide.  Some people are at higher risk of developing diabetes due to their family history or ethnic backgrounds.  Others may be at higher risk because of lifestyle choices or other chronic medical conditions. The good news is we now have research that shows us that type 2 diabetes may be prevented or delayed if you find out early, and make lifestyle changes.

To understand your risk level, consider taking the Canadian Diabetes Risk Questionnaire.

What Can I Do?

Consider:

• increasing your physical activity (recommended at least 150 minutes per week)
• eating healthy foods, like trying to increase your daily intake of fruits and vegetables
• targeting a 5 to 10% weight loss (from your current weight)

Several research studies have shown a 58% reduction in progression to diabetes with being active most days and eating healthy. 

Resources

• Diabetes Canada - has excellent information, here are links to a few below:

          Am I at risk?

          Prediabetes

• Dietitians of Canada - has excellent information on health eating, here is a link below:

          Unlock food

Programs in the Waterloo Wellington Region

1. Small Steps for Big Changes - a free program offered through your local YMCA. It is an evidence-based counselling program designed to help you make lasting diet and exercise changes to lower your risk of developing type 2 diabetes. The program consists of 6 one-hour sessions with a trained coach occurring over four weeks. Sessions include exercise and dietary change, counselling, and participation in aerobic exercise.  When you complete the four weeks, you enter the support phase, which is 30-minute accountability check-ins with your coach at 12 and 24 months following completion of the program. To learn more about the program, click here. 

​

2. Healthy Habits for Life - a free evidenced-based program offered by the Waterloo Wellington Self Management Program.  It consists of 8 different modules,   Each module discusses a new topic on how to try to prevent chronic diseases.  You can sign up for the modules that most interest you or sign up for the whole series.

3. Diabetes Education Program prevention class - a free one-time class offered at various locations across the Waterloo Wellington. To attend, please complete a self-referral form.