6 Tips Preventing Type 2 Diabetes
Over 29 million people in the United States have diabetes. Chances are
good the condition will impact you or someone you know at some point in your
life. There are two main types of diabetes. In type 1 diabetes, your body
doesn’t produce insulin. This type only accounts for about 5 percent of all diabetes
cases. It can’t be prevented, but it can be managed.
Type 2 diabetes accounts for about 95 percent of all diabetes cases. It causes abnormally high blood sugar levels. The condition occurs when your body doesn’t produce enough insulin or becomes insulin-resistant, or, most likely, both. Lifestyle factors such as being sedentary and overweight contribute to your risk of developing type 2 diabetes. Changing those lifestyle factors may reduce your risk of getting the condition.
Type 2 diabetes accounts for about 95 percent of all diabetes cases. It causes abnormally high blood sugar levels. The condition occurs when your body doesn’t produce enough insulin or becomes insulin-resistant, or, most likely, both. Lifestyle factors such as being sedentary and overweight contribute to your risk of developing type 2 diabetes. Changing those lifestyle factors may reduce your risk of getting the condition.
Part 2 of 9
Tip #1: Eat well
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- Replace full-fat dairy products with low-fat versions.
- Eat more fruits and vegetables.
- Eat leaner cuts of meat and poultry.
- Eat more fiber and whole, less processed grains.
- Avoid or limit sodas, fruit juices, sweets, and processed foods.
- Choose healthy unsaturated fats, limit saturated fats, and limit or avoid trans fats.
Part 3 of 9
Tip #2: Maintain a healthy weight
You don’t have to lose a huge amount of
weight to help prevent or delay the onset of type 2 diabetes. A modest 5 to 7 percent weight loss is all it takes. If you’re eating healthfully and moving
more, you should have an easier time keeping the number on the scale
consistent. Other steps that help you maintain a healthy weight are:
- Watch your food portions.
- Burn extra calories by taking the stairs, walking to the store instead of driving, and getting up and dancing or jogging in place during television commercial breaks.
- Flavor foods with spices and fresh herbs instead of high-calorie sauces and dressings.
- Replace juice and soda with water infused with fresh fruit.
Part 4 of 9
Tip #3 Stay active
Being active is a great way to stay
healthy overall and help prevent type 2 diabetes. It helps your body be more
sensitive to insulin. In turn, this helps your body use glucose more
effectively and manage your blood sugar levels. It also reduces your risk of
complications if you already have diabetes.
Exercise is especially beneficial when combined with a healthy diet. Research has shown that people at high risk of developing type 2 diabetes can cut their risk in half by eating a high-fiber diet that provides healthy fats, whole grains, and healthy protein, and exercising for 30 minutes daily. A landmark study found that regular exercise and eating a healthy diet was more effective at preventing type 2 diabetes than the diabetes drug metformin in people with prediabetes blood sugar levels. Regular diet and exercise can reduce your risk by 58 percent.
Exercise is especially beneficial when combined with a healthy diet. Research has shown that people at high risk of developing type 2 diabetes can cut their risk in half by eating a high-fiber diet that provides healthy fats, whole grains, and healthy protein, and exercising for 30 minutes daily. A landmark study found that regular exercise and eating a healthy diet was more effective at preventing type 2 diabetes than the diabetes drug metformin in people with prediabetes blood sugar levels. Regular diet and exercise can reduce your risk by 58 percent.
Part 5 of 9
Tip #4: Quit smoking
You’re 30 to 40 percent more likely to get diabetes if you smoke. The more
cigarettes you smoke, the more your risk increases. Smokers with diabetes may
have a tougher time than nonsmokers managing the condition. They are also more
likely to develop serious complications, such as:
- heart disease
- kidney disease
- leg ulcers or amputation caused by poor blood flow
- eye disease
- nerve damage (peripheral neuropathy)
Part 6 of 9
Tip #5: Watch your blood pressure
Two out of 3 people with diabetes have high blood pressure or take
blood pressure medications. Not only does high blood pressure increase your
risk of type 2 diabetes, but also heart disease, stroke, and kidney disease.
Blood pressure is considered high if it’s 140/90 or above. Healthy blood
pressure levels are generally considered to be below 120/80. High blood
pressure usually causes no symptoms, so check your numbers frequently.
Part 7 of 9
Tip # 6: Keep triglycerides low and HDLs high
It’s common for people with type 2
diabetes to have low HDL (good) cholesterol and high triglycerides, even when
blood sugar is well-managed. Type 2 diabetes may lower HDL cholesterol and
increase LDL (bad) cholesterol. This is known as diabetic dyslipidemia and may
lead to heart disease or stroke. Research
shows a connection between insulin resistance and diabetic dyslipidemia.
Part 8 of 9
Symptoms to look out for
Some people have type 2 diabetes for
years before they experience symptoms. Many people never experience symptoms.
Common symptoms that may occur are:
- frequent thirst
- increased urination
- extreme hunger
- weight loss
- fatigue
- blurry vision
- wounds that heal slowly
- frequent infections
- patches of darkened skin, often in your armpits and neck
When to see a doctor
If you’re experiencing symptoms of diabetes, see your doctor. They will run tests to determine if you have the condition or if you have prediabetes. Ask your doctor if you should be tested for diabetes if:- you’re 45 or older and overweight
- you’re under 45, overweight, and have a family history or other risk factor for diabetes
Part 9 of 9
What you can do now
Don’t wait until you can’t fit into your favorite jeans or your blood pressure is high to make healthy lifestyle changes. If you know your diet needs an overhaul or you spend too much time on the couch, take steps to stay ahead of weight gain.Physical activity doesn’t have to be super intense or boring. Any activity that gets your body moving, your heart pumping, and makes you break a sweat is beneficial. Swimming, walking, yoga, gardening, hiking, biking, and dancing are all great options. Aim for 30 minutes a day.
To help you stay on track with your diet and exercise, use a food and activity tracker. Because lifestyle changes may be challenging, enlist a close friend or family member to join you in your efforts and keep you accountable.
If you smoke, talk to your doctor about the best smoking cessation program for you. For additional resources, check out the National Diabetes Prevention Program.
Type 2 diabetes is a common, serious disease that can harm many organs of the body.
Currently, 40 percent of people in the United States are expected to develop type 2 diabetes in their lifetime.
There are ways to reduce the risk of developing type 2 diabetes. This article will look at six of them.
Contents of this article:
- Overview of diabetes
- Steps to prevent type 2 diabetes
- Risk factors for type 2 diabetes
Overview of diabetes
Glucose is used for energy, so checking levels is very important.
People with untreated or poorly managed diabetes have abnormally high levels of glucose in their blood. This can lead to organ damage and other complications.
Too much glucose in the blood is called hyperglycemia. Symptoms include fatigue, blurry vision, hunger, increased thirst, and frequent urination.
Type 2 diabetes
Type 2 diabetes is the most common form of diabetes, accounting for about 90 to 95 percent of all diagnosed cases. In type 2 diabetes, the body develops a resistance to insulin.This means the body cannot use insulin to absorb blood sugar into the cells so that it can be used for energy. Some people with type 2 diabetes may stop producing enough insulin to keep blood sugar levels within normal ranges.
Type 2 diabetes usually affects people who are older. It emerges more slowly than type 1 diabetes. Type 2 diabetes may not have noticeable symptoms. A person may have type 2 diabetes without knowing it.
Treatment of type 2 diabetes involves diet, exercise, and sometimes medications. Lifestyle changes can also help to prevent type 2 diabetes.
Type 1 diabetes
Type 1 diabetes is a lifelong disease, thought to be an autoimmune disease that usually develops during childhood and adolescence. In type 1 diabetes, the immune system mistakes insulin-producing cells for harmful invaders and destroys them.Eventually, a person with type 1 diabetes stops producing insulin entirely. This means that glucose cannot enter the cells. The glucose level in the blood will rise until insulin therapy is begun.
Can type 1 diabetes be prevented?
There is no known way to prevent type 1 diabetes. Research is underway to understand the disease better and find ways to stop the destruction of insulin-producing cells.Steps to prevent type 2 diabetes
Here are some suggestions to prevent type 2 diabetes and also maintain overall health:1. Regular blood glucose screening
Blood tests can detect prediabetes and type 2 diabetes. Those who are overweight, older, or who have other risk factors should have regular diabetes screenings.The American Diabetes Association recommend that testing begins at 45 years of age and recurs every 3 years. If other risk factors exist, testing may be started sooner and more frequently.
There are three tests that can diagnose prediabetes and type 2 diabetes:
- Glycated hemoglobin (A1C) test. This blood test checks for the average blood sugar level for the past 2 to 3 months. An A1C of at least 5.7 percent is associated with a greater risk of getting type 2 diabetes. An A1C level over 6.5 percent is diagnostic for diabetes.
- Fasting blood sugar test. A blood test is done to measure blood sugar after an overnight fast. A blood sugar level from 100 to 125 mg/dL is diagnostic for prediabetes. A blood sugar level of 126 mg/dL or higher suggests diabetes.
- Oral glucose tolerance test. This test is useful for diagnosing diabetes during pregnancy. Blood is taken to measure blood sugar after an 8-hour fast. Then, another blood test to measure blood sugar is taken either 1 or 2 hours after drinking a sugar solution. The doctor will determine the next steps depending on these results.
2. Maintain a healthy weight
People can lower their risk for type 2 diabetes by more than 50 percent by losing 7 percent of their body weight and exercising regularly. Weight loss can be achieved through healthier food choices and regular physical activity.3. Follow a healthy and balanced diet
Healthy eating begins with nutritious foods that contain protein, carbohydrates, and fat, as well as vitamins and minerals. Sweets, processed, and salty drinks and foods are best avoided, or eaten only in moderation.It is better to replace refined carbohydrates, such as sugar, white bread, and sweetened drinks such as sodas, with complex carbohydrates. These include whole grains, legumes, whole fruits, and vegetables.
People should be mindful about the carbohydrates, protein, and fat eaten at each meal. Phone and web apps can help with meal planning.
4. Get enough fiber
Eating high-fiber foods may not only help to reduce the chances of type 2 diabetes, it can help maintain overall health as well.
Other important health benefits of fiber include lowering cholesterol and keeping bowel movements regular.
Whole grains, fruits, vegetables, and legumes such as beans are all good sources of fiber. While these foods are nutritious, it is important to eat them as part of a balanced meal.
5. Get active
Regular physical activity or exercise is important in reducing the risk of diabetes and heart disease. Experts recommend that everyone, including those at risk for diabetes, should engage in moderate exercise for 30 minutes, 5 days per week.Examples of moderate exercise include a brisk walk, yard work, biking, hiking, and swimming. People with health problems should speak with a health provider about their best fitness options.
6. Reduce stress
Stress is believed to affect blood sugar in two ways. First, people under stress might neglect their healthy habits of eating balanced meals and exercising. There is also evidence that stress can raise blood sugar levels.Reducing stress and taking care of one's emotional health can help to prevent diabetes. Ways of relaxing include deep breathing, meditation, and taking time to relax.
Risk factors for type 2 diabetes
There are several causes and risk factors for type 2 diabetes.Being overweight or obese
Obesity is an important risk factor. Of those diagnosed with type 2 diabetes, 85 percent are overweight, with a body mass index (BMI) of 25 to 29.9, or obese, with a BMI of 30 or more.Excess fat can trigger the cells to develop insulin resistance, especially if fat is concentrated around the belly.
Older age
As people grow older, the risk of developing diabetes, heart disease, and stroke increases.The risk for type 2 diabetes rises particularly at or after the age of 45 years. However, younger people can develop type 2 diabetes.
Family history of type 2 diabetes
Being obese or overweight may increase the chance of developing type 2 diabetes.
Race or ethnicity
African-Americans, Mexican-Americans, Native Americans, Pacific Islanders, and Asian-Americans have a greater risk than others for developing type 2 diabetes.High blood pressure
Having high blood pressure is a risk factor for diabetes. High blood pressure is generally defined as a blood pressure equal to or over 140/90 mmHg. At present, the exact relationship between high blood pressure and diabetes is not clear.Abnormal blood fat levels
Cholesterol is a group of fats that includes "good" cholesterol (HDL) and triglycerides. These fats are a natural part of how the body works, but too many triglycerides or too little HDL is a risk factor for type 2 diabetes.Overall, high total cholesterol is associated with health problems such as heart disease, blood vessel disease, and stroke.
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