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" Recently, scientists discovered the SHIP2 gene, which can nearly double your odds of developing type 2 diabetes. This disease occurs when your body has trouble producing or using insulin -- the hormone that moves glucose (blood sugar) into cells -- for energy. But SHIP2 carriers make up only about 20 percent of those with diabetes. The other 80 percent of cases? Chalk them up mostly to your habits and environment. Protect yourself now with these steps.  Fill up on fiber. Consuming a &amp;quot;Western diet&amp;quot; -- processed meats, refined carbs (such as white pasta, flour, or bread), fried foods, and sweets -- raises women&amp;#039;s diabetes risk by a startling 50 percent, according to an Archives of Internal Medicine study. &amp;quot;These high-calorie, nutrient-poor foods are quickly broken down and absorbed into the bloodstream, causing a rapid rise in blood sugar,&amp;quot; explains Lauren Jones, R.D., a diabetes educator in Baton Rouge, LA. Your pancreas then pumps out high levels of insulin, which can lead to insulin resistance, a precursor to diabetes that occurs when the body doesn&amp;#039;t respond to this hormone properly. So steer clear of fried and processed foods and reach for high-fiber, complex carbs such as fruits, vegetables, legumes, and whole-grain products. &amp;quot;Fibrous foods digest slowly, so blood sugar levels remain steady,&amp;quot; says Jones.  Learn to relax -- especially on the job. Women who are very stressed at work are more likely to develop diabetes, research shows. &amp;quot;Persistently high levels of the stress hormone cortisol can reduce the release of insulin, leading to diabetes,&amp;quot; explains Ann Albright, Ph.D., vice president of the American Diabetes Association (ADA). Studies also show that stress leads to overeating and extra pounds -- another diabetes risk factor. Two ways to ease tension: exercise and relaxation techniques, both of which can lower cortisol and keep blood sugar levels stable. Practice muscle relaxation anywhere by simply tensing and then relaxing all the muscles in your body. Whittle your waist. A woman with a waist circumference of 35 inches or more is prone to insulin resistance, say researchers. &amp;quot;Apple-shaped women have more abdominal fat than pear-shaped women, who carry weight in their hips -- and belly fat has been linked to insulin resistance,&amp;quot; explains Martin Abrahamson, M.D., medical director of the Joslin Diabetes Center. The good news: A mere 5 percent to 10 percent reduction in weight, coupled with 30 minutes of daily heart-pumping exercise, is enough to reduce diabetes risk by nearly 60 percent, according to ADA studies.  Kick those butts. Smokers are nearly three times as likely to develop diabetes as nonsmokers. Substances in cigarettes, such as nicotine and cadmium, can spike levels of stress hormones, slowing insulin production.   Fuel your body. Eating every three to four hours may reduce your odds of developing insulin resistance, according to a recent study. &amp;quot;Skipping meals makes your body work harder to keep blood sugar under control, eventually desensitizing cells&amp;#039; response to insulin,&amp;quot; says Jones. So eat three fiber-filled meals plus three healthy snacks a day. Should you get tested for diabetes?   If you have any of the risk factors below, have your internist check your glucose levels every year or two starting at age 20. No risk factors? Get tested every three years starting at age 45.   You have a waist circumference of 35 inches or more, or a body mass index (BMI) of 25 or higher.  You have a parent or sibling with the disease.  You had gestational (pregnancy-related) diabetes.  You&amp;#039;re a member of a high-risk group (African-Americans, Hispanics, and Asian-Americans).   You rarely exercise.  "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.redbookmag.com/body/health-fitness/advice/a209/outsmart-diabetes-yl/>