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Quickie checkup: Could you be at risk for diabetes?

The first step in staying healthy is knowing your odds. Gauge yours with this self-assessment adapted from one developed by the American Diabetes Association. For more information, visit Diabetes.org or Diabetes.NIDDK.NIH.gov.

If your weight is equal to or greater than that listed for your height in the chart at right, give yourself 5 points.-
If you've had a baby weighing more than 9 pounds at birth, give yourself 1 point.-
If you have a sister or brother with diabetes, give yourself 1 point.-
If you have a parent with diabetes, give yourself 1 point.-
If you're younger than 45 years old, give yourself 0 points; between the ages of 45 and 64, give yourself 5 points; if you are 65 or older, give yourself 9 points.-
If on a typical day you get little or no exercise, and you're under age 65, give yourself 5 points.-

Total points-

What your score means

0 to 9 points You're probably at low risk for diabetes right now. But don't just forget about it, especially if you are Latina, or an African American, American Indian, Asian American or Pacific Islander. Women in these ethnic groups are at higher risk, but regardless of your background, risk factors can change as you grow older or gain weight.

10 points or more You are at increased risk for diabetes. See your doctor to get screened.

Height/weight chart
Your height is	And you weigh at least
4'10"	129 lbs
4'11"	133 lbs
5'0"	138 lbs
5'1"	143 lbs
5'2"	147 lbs
5'3"	152 lbs
5'4"	157 lbs
5'5"	162 lbs
5'6"	167 lbs
5'7"	172 lbs
5'8"	177 lbs
5'9"	182 lbs
5'10"	188 lbs
5'11"	193 lbs
6'0"	199 lbs
6'1"	204 lbs
6'2"	210 lbs
6'3"	216 lbs

5 ways to reduce your diabetes risk

Know your numbers

Having high blood pressure or high cholesterol increases your risk for diabetes, so make sure your stats are within the healthy range: Your LDL cholesterol (the bad kind) should be below 100; your HDL (the good kind) should be higher than 50. Your blood pressure should be below 130/80. And the cutoff for your blood sugar level (after a fasting-glucose test) is 99.

Be strong

Muscle contractions during walking and other forms of aerobic exercise help make cells more sensitive to insulin, which allows them to use glucose more efficiently, notes the American Diabetes Association in Alexandria, Virginia. To round out your fitness plan, visit Self.com for weight routines. You can also try yoga, which builds strength by using your body weight as resistance; the more muscle you build, the more calories you'll burn. For help getting started, check out the Reach Your Goals section in this issue.

Learn your history

If you have any blood relatives, especially a parent or a sibling, with diabetes, your risk for the condition increases significantly. Ask around at the next family gathering, and make a record of those who have the illness or any conditions associated with it, such as high blood pressure or insulin resistance.

Strap on a pedometer

Wearing one of these challenges you to beat your step count every day, painlessly increasing your activity levels. Shoot for 10,000 steps a day.

Fill up on fiber

Complex carbohydrates such as vegetables and whole grains can aid in weight loss. Choose whole-wheat or whole-rye bread, beans and lentils, and aim for at least 25 grams of fiber per day. You can also tuck into cherries. Early research suggests the antioxidants that give them their color may naturally increase insulin levels in animals.

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