How to Avoid Type 2 Diabetes

In the United States alone, 1 in 10 Americans has diabetes, and about 90% to 95% of them have type 2 diabetes. Worse still, type 2 diabetes can go undetected for years. Many Americans may have higher-than-average blood sugar that isn’t high enough to qualify as diabetes, a condition known as prediabetes. According to Healthline, up to 37% of people with untreated prediabetes will go on to develop type 2 diabetes within four years.

These statistics are daunting. Some might fear they’re bound to develop type 2 diabetes, no matter what they do. The good news is, that isn’t true at all! You can make a few lifestyle changes that will prevent heart disease and even some types of cancer.

What is type 2 diabetes

Type 2 diabetes (as defined by the Mayo Clinic) occurs because of a problem in the way the body regulates and uses sugar (also called glucose) as a fuel. Type 2 diabetes develops when the body can’t use insulin correctly, which causes sugar to build up. High blood sugar can then create other problems with the circulatory, nervous, and immune systems. Type 2 diabetes is more common in older adults. In fact, nearly 1 in 3 individuals aged 65 and older has diabetes!

Undetected type 2 diabetes is a problem. High blood sugar damages your entire body, including your kidneys, nerves, heart, and even your eyes. It can also lead to frequent infections that heal slowly, since high blood sugar thickens the blood and makes it hard for blood to reach the injured area. This delay can make you more susceptible to skin infections and even more serious infections, such as UTIs. Untreated high blood pressure can also damage your nerves.

What are some symptoms of type 2 diabetes?

Type 2 diabetes symptoms usually develop pretty slowly. Many people may not even recognize their symptoms until it’s too late. These can include:

1. Increased thirst
2. Frequent urination
3. Numbness or tingling in your hands and feet
4. Unexplained or unintentional weight loss
5. Blurred vision
6. Slow-healing cuts or sores
7. Dry skin
8. Fatigue
9. Increased hunger
10. Frequent infections
11. Areas of darkened skin, particularly in the armpits or neck

What causes type 2 diabetes?

According to the Cleveland Clinic, insulin resistance is the main cause of type 2 diabetes. This happens when cells in your muscles, liver, and fat don’t respond to insulin as they should. Once the cells become too resistant to insulin and your pancreas can’t keep up with your body’s demands, it leads to type 2 diabetes.

Is type 2 diabetes genetic?

Studies show that 80-90% of people with type 2 diabetes have family members with diabetes. Researchers have linked several gene mutations to type 2 diabetes. Even if you’re genetically predisposed to diabetes, certain lifestyle factors also increase your risk.

You’re more likely to develop type 2 diabetes if you:

• Are over the age of 45
• Have a family history of Type 2 diabetes
• Are overweight or obese (a BMI of 25 or greater)
• Have been diagnosed with high blood pressure
• Have prediabetes
• Are physically active less than 3 times a week
• Have a history of heart disease or stroke
• Have had gestational diabetes
• Struggle with depression

How can I prevent type 2 diabetes?

While you can’t change your age, ethnicity, or medical history, you can change your diet and exercise habits. So, if you’re looking to stop prediabetes in its tracks, here are some helpful tips that might help you reclaim your health and prevent type 2 diabetes!

1. Lose any extra weight.

Did you know that around 85% of people with type 2 diabetes are overweight or obese? “We know that losing even 5% of your weight helps improve blood pressure and cholesterol levels. This can have a big impact on your overall health and go a long way to reducing your risk of serious complications, like heart disease and stroke,” says Douglas Twenefour, Head of Care at Diabetes UK. Another study showed that participants who lost 7% of their body weight reduced their risk of developing type 2 diabetes by almost 60%. Mayo Clinic recommends setting a weight-loss goal based on your current body weight and discussing reasonable weight loss and health goals with your doctor.

2. Get physically active.

Exercise has many health benefits, such as boosting your mood and helping you get better sleep. But did you know that it can also combat health conditions and diseases, including type 2 diabetes? If you aren’t sure how to exercise, don’t worry! The American Diabetes Association recommends the following exercise regimen for people with type 2 diabetes:

• Moderate-to-vigorous intensity aerobic exercise five times a week. This includes jogging, biking, brisk walking, or swimming. Experts recommend that you aim for at least 30 minutes a day for a total of 150 minutes a week.
• Strength training at least twice a week. This includes weightlifting, calisthenics, and yoga. Additionally, you can use free weights, weight machines, or resistance bands. Of course, body weight exercises, like push-ups, can also be beneficial.

3. Eat a healthy diet.

If you have prediabetes, you need to eat a healthy diet full of fiber-rich foods and healthy fats. Eating meals at regular times can help your body make better use of insulin. Diabetes UK recommends that you limit sugary treats and enjoy them in small portions when you do indulge. (Sorry to any of the dessert fanatics out there!) Some healthy food choices include:

1. Vegetables (broccoli, carrots, leafy greens, peppers, tomatoes, green peas, corn)
2. Beans and legumes (lentils, pinto beans, kidney beans, white beans, black beans, garbanzo beans)
3. Fruit (apples, blackberries, cherries, peaches, strawberries, blueberries, plums, grapefruit, pears)
4. Whole grains (100% whole wheat or legume-based pasta, oatmeal, millet, barley, cornmeal, quinoa, wild rice)
5. Dairy (low-fat or skim milk, low-fat Greek or plain yogurt, cottage cheese)
6. Meat (eggs, skinless turkey breast, white fish fillets, salmon, tuna, skinless, boneless chicken breast or strips)
7. Dressings, dips, spices, and condiments (vinegar, mustard, olive oil, salsa, hot sauce, any spice or herb)
8. Dessert foods (popsicles with zero sugar, 100% fruit popsicles, sugar-free gelatin, pudding, or ice cream sweetened with stevia)
9. Drinks (unsweetened iced or hot tea, unsweetened coffee, low-fat or skim milk, sparkling water, unsweetened plant-based milk)

Diabetics should also avoid certain foods. Foods that fall into the do-not-eat category include:

1. Sugary drinks and cereals
2. Processed and red meats
3. Fried foods
4. Packaged foods (like chips and snack cakes)
5. White bread, pasta, and rice

4. Quit smoking.

Did you know that quitting smoking can lower the risk of developing type 2 diabetes by as much as 30 to 40%? Kicking your nicotine habit has other health benefits, like improving life expectancy and lowering your risk of twelve types of cancers. In other words, there’s more reason to throw your cigarettes into the nearest garbage can than not. If you’re a smoker looking for helpful tips on quitting, check out THIS article here on Senior Resource.

When to see your doctor

The American Diabetes Association (ADA) recommends routine screening to diagnose type 2 diabetes for all adults aged 35 and older. The ADA also recommends screening for the following groups:

• People younger than 35 who are overweight and have at least one other risk factor associated with diabetes
• Individuals with prediabetes
• Women who had gestational diabetes during their pregnancy
• Children who are overweight with a family history of type 2 diabetes or who have other risk factors

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