November is recognized as National Diabetes Month to promote awareness about diabetes and encourage people to take steps toward prevention and better management. Today in the United States there are more than 37 million people living with diabetes, and another 80 million with pre-diabetes, a condition that puts them at greater risk for developing the illness.
There are three primary types of diabetes:
- Gestational diabetes develops during pregnancy and often resolves following the birth of the baby.
- Type 1 diabetes occurs when the body’s immune system attacks the insulin-producing cells in the pancreas. Type 1 diabetes is typically diagnosed at a young age and requires insulin treatment for life.
- Type 2 diabetes, the most common type of disorder, accounts for over 90% of cases. Often called “adult-onset diabetes”, this form occurs when the body becomes resistant to insulin or does not make enough insulin. Type 2 diabetes is frequently preventable if the disorder is recognized in time.
Understanding Type 2 Diabetes
Type 2 diabetes develops when the body either doesn’t produce enough insulin or cannot effectively use the insulin it produces, resulting in elevated blood sugar levels. Diagnosis is often confirmed through an A1C test, which reflects average blood sugar over the past two to three months. An A1C result of 6.5% or higher indicates diabetes. For more information, check out the Cleveland Clinic’s informative guide to type 2 diabetes.
Risk Factors for Type 2 Diabetes
Risk factors are conditions or circumstances that raise a person’s chances of developing a health condition. Having one or more risk factors doesn’t mean you will get the condition; it simply means your likelihood is higher. Type 2 diabetes risk is influenced by both fixed and modifiable risk factors.
- Fixed Risk Factors: Some risk factors cannot be changed, including age (being over 45), having certain pre-existing conditions such as polycystic ovary syndrome (PCOS) or high blood pressure, and family history. Family history represents significant risk — if one parent has diabetes, the risk of children developing the condition increases to 40%; if both parents are affected, it jumps to 70%. Certain racial or ethnic backgrounds (including Black, Hispanic, Native American, Asian American, and Pacific Islander groups) also appear to have increased risk.
- Modifiable Risk Factors: Fortunately, there are many factors we can change to reduce the risk of type 2 diabetes. These include maintaining a healthy weight, controlling blood pressure and cholesterol levels, getting proper sleep, avoiding tobacco, and engaging in a physically active lifestyle. Science tells us that up to 9 out of 10 cases of type 2 diabetes are potentially avoidable through lifestyle changes.
Symptoms of Untreated Diabetes
Recognizing symptoms early can lead to timely treatment and a lower rate of complications. Symptoms of undiagnosed or poorly controlled diabetes include the following:
- Increased thirst and frequent urination
- Unusual hunger and fatigue
- Slow-healing sores or frequent infections due to poor circulation and nerve damage
- Tingling or numbness in the hands or feet, often described as a “pins and needles” sensation
- Blurred vision and dry skin
- Unexplained weight loss: Losing more than 5% of body weight (e.g., 10 pounds in 6-12 months) without trying can signal diabetes.
Become Proactive with Prevention
Taking proactive steps toward prevention can make a significant difference in managing blood sugar levels and reducing the risk of type 2 diabetes. Start by discussing any health concerns with your healthcare provider to understand your specific risk and develop a personalized plan. Here are key strategies to consider:
- Focus on Healthy Eating
- Choose whole grains over refined or processed carbohydrates
- Eliminate sugary drinks by opting for water or naturally flavored beverages, coffee, teas
- Limit red and processed meat, opting instead for fish, poultry and vegetable-based proteins
- Incorporate at least five servings of fruits and vegetables into your daily diet
- Move Your Body
- Start with a brisk walk or other moderate exercise and gradually add weight training to help build muscle and improve insulin sensitivity (sugar burning).
- Aim for at least 30 minutes of activity 5 days a week, but remember that any amount helps, especially if you are building muscle
- Work on Achieving and Maintaining Healthy Weight
- Being overweight or obese can make you 20-40% more likely to develop diabetes
- Manage Stress and Prioritize Sleep
- Work on strategies to control the harmful effects of stress, including using relaxation techniques such as slow-paced breathing or meditation
- Aim for 7-9 hours of good quality sleep every night
- Limit Alcohol and Avoid Tobacco
- Limit alcohol to no more than one drink per day
- Avoid smoking, vaping or using chewing tobacco
Managing Type 2 Diabetes
If you already have diabetes, effective management is essential to prevent complications and maintain a healthy lifestyle. Working closely with your primary care physician, endocrinologist and other treatment team members can provide support and education. For a guide to treatment essentials, check out the wonderful American Diabetes Association website.
In addition to following the preventive recommendations above, people with diabetes must understand how to monitor and manage their blood sugar levels. They must understand nutritional concepts around carbohydrate (sugar) counts and portion control. Creating a healthy meal plan with a dietitian can be a great resource to keep you on track. For a great start, check out this article on health eating with diabetes from the Mayo Clinic.
Ongoing management including monitoring for serious complications such as diabetic retinopathy (eye checks), kidney problems, heart disease and foot and lower leg exams should be part of an ongoing treatment plan.
Having diabetes is a health challenge but an increasingly more manageable challenge when approached in the right way and with the right support and education.
Written by Madison Wick
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