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The Body Mass Index (BMI) is an indicator of body fat based on height and weight. Most adults with a high BMI have a high percentage of body fat and extra body fat is associated with an increased risk of developing diabetes. Indicate your height (in feet and inches) and weight in lbs. Being overweight or obese increases your risk of developing diabetes. The more overweight you are, the higher your risk. Your body mass index is According to the World Health Organization (WHO), BMI scores of: Below 18.5 = Underweight 18.5–24.9 = Normal 25.0–29.9 = Overweight/Pre-obese 30.0 and over = Obese
To help you calculate this, use a tape measure; place it around your waist at the level of your belly button. Breathe out. Do not hold your breath, then measure. You can also enter the information by typing it in the box.
Increasing physical activity is a key element in controlling weight and reducing the likelihood of developing type 2 diabetes. Brisk walking is a great way to become more active, and every step counts. Aim for an average of 30 minutes per day, or 150 minutes per week. Consult your family doctor or health professional before increasing your physical activity level.
By eating foods that are rich in fibre, reducing the amount of fat and salt in food selections and adding more fruits and vegetables, you can help control your diet and maintain or lose weight. Canada's Food Guide recommends 7 to 10 servings of fruits and vegetables each day, depending on your age and sex. Watch your total calories as well as the amount of fat, fibre and salt (sodium).
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Diabetes and high blood pressure are often found together. You can decrease your risk of high blood pressure by increasing physical activity, reducing salt and fat in your diet, limiting alcohol consumption, avoiding tobacco use, reducing stress, and maintaining a healthy body weight. Many people with undiagnosed type 2 diabetes have high blood pressure. Good control of blood pressure can substantially reduce your risk of developing complications.
A previous test result indicating abnormally high blood sugar may indicate temporary metabolic problems or pre-diabetes. An unusually high blood sugar maybe a warning sign that you are at high risk of developing full-blown diabetes in the future. Women who have had gestational diabetes (high blood sugar during pregnancy) are at higher risk of developing type 2 diabetes later in life.
Certain ethno-cultural groups are at higher risk of developing diabetes. The diabetes risk due to ethnicity cannot be interpreted by itself without also considering the impact of other risk factors on the overall CANRISK score.