Diabetes is a chronic disease that occurs when the body cannot produce enough insulin or cannot use it properly. Over 38 million people in the United States have diabetes; that is about 1 in every 10 people. Unfortunately, 1 in 5 people do not know they have diabetes. An estimated 98 million Americans have prediabetes, most of whom are unaware they are developing this serious health condition.
There are three main types of diabetes: Type 1, Type 2 and gestational diabetes (diabetes during pregnancy). This article will focus on Type 2 diabetes, which is preventable.
Many studies attribute lifestyle factors and obesity as major causes of developing diabetes. Diabetes can affect almost every part of your body. Medical costs for people with diabetes are more than twice as high as for people without diabetes. People who have diabetes are at higher risk of developing serious complications, including blindness, kidney failure, heart disease, stroke and loss of toes, feet or legs.
Risk factors for Type 2 diabetes:
- Being overweight
- Having a family history
- Being physically inactive
- Being over 45 years of age
Symptoms of Type 2 diabetes:
- Unexplained weight loss
- Increased hunger
- Increased thirst
- Frequent urination
- Blurred vision
- Numbness or tingling in the hands and feet
- Fatigue
What can you do to prevent, delay or control diabetes?
Know your numbers:
Request a Fasting Blood Sugar and/or A1C Test then meet with your health care provider to discuss the results.
| Result | A1C Test | Fasting Blood Sugar Test |
| Diabetes | 6.5% or more | 126 mg/dL or more |
| Prediabetes | 5.7%-6.4% | 100-125 mg/dL |
| Normal | Less than 5.7% | 99 mg/dL or lower |
Habits to start today to prevent or delay Type 2 diabetes:
- Eat healthy.
- Move more.
- Lose weight. Losing 5%-7% of your weight can decrease your risk of developing diabetes. For example, a 200-pound person can decrease their risk by losing 10-14 pounds.
Habits to start today for better blood sugar control:
Be mindful of schedule changes. Blood sugars respond best to regular schedules. Maintaining a relatively consistent schedule for sleep, medications and meals can help your body manage changes to your blood sugar more effectively.
Keep hydrated and track water intake. Water is always the healthiest choice, but flavored waters, tea, coffee and even zero-calorie drinks can help you get the needed fluids. Snacking on fruits like berries or melon or vegetables such as cucumbers or sweet peppers is also a great way to increase your fluid intake.
Stay active. Any change to your regular physical activity can significantly impact your blood sugars. Maybe you have been sidelined from activity due to weather, injury, work schedule or lack of motivation. Consult your doctor about alternative activities you can pursue safely or consider trying a new activity. Be mindful that blood sugars can drop too low with increased activity. Your doctor can help you navigate a plan for days when you are more active.
Eat a blood sugar-friendly diet. Here are specific tips to help prevent blood sugar spikes:
- Opt for a variety of colorful vegetables such as broccoli, carrots, peppers, tomatoes and onions.
- Even water-rich vegetables, like cucumbers and celery, can help with hydration while providing essential vitamins and minerals.
- Foods that are more likely to spike your blood sugar include refined carbohydrates like white flour or items with added sugar, such as sugary drinks, cookies, white rice or pasta. These foods can fit into a healthy diet, but portion size is essential and some people are more sensitive to them.
Meet with a registered dietitian or certified diabetes care and education specialist. If you have prediabetes or are having trouble managing your blood sugar, consider visiting a dietitian or diabetes educator to review your food intake and lifestyle habits.
Learn more about Diabetes Education at Northside.
Reference:
Centers for Disease Control and Prevention, Division of Diabetes Translation
