How To Prevent Diabetes (Type 2)

• Diabetes is a chronic condition that interferes with the way the body converts food into energy. There are three types of diabetes. 

• People with an increased risk of developing type 2 diabetes include those who are overweight, those who have a family history of diabetes, those who are age 45 and older, those who have prediabetes, etc.

• Type 2 diabetes is preventable through lifestyle changes such as losing weight, improving one’s diet, and exercising more.

Diabetes is a metabolic disorder that affects the way the body converts food into energy. There are three types of diabetes: type 1, type 2, and gestational. While type 1 diabetes is an autoimmune disorder, type 2 diabetes can be prevented by making necessary lifestyle adjustments.

This article will focus on how to prevent type 2 diabetes.

Diabetes (diabetes mellitus) is a chronic condition that impacts the way the body converts food into energy. There are three main types of diabetes: 

• Type 1 Diabetes: Type 1 diabetes is an autoimmune condition that stops the body from creating insulin. It’s most often diagnosed during childhood, teenage years, or early adulthood and involves the immune system. Currently, no research shows how to prevent this particular type of diabetes, though very limited research suggests environmental factors may play a role in type 1 diabetes.
• Type 2 Diabetes: Type 2 diabetes occurs when the body cannot use insulin in the way it is meant to be used and blood sugar becomes unstable as a result. Type 2 diabetes develops over many years.
• Gestational Diabetes: Gestational diabetes occurs during pregnancy in those who have not been diagnosed with diabetes before becoming pregnant. Gestational diabetes usually resolves once the baby is born. However, getting gestational diabetes increases one’s risk of developing type 2 diabetes later on in life.

Symptoms of type 2 diabetes include: 

• Frequent urination (especially at night)
• Weight loss without trying
• Intense hunger and thirst
• Blurry vision
• Fatigue
• Very dry skin
• Slow-healing sores
• More infections than normal

Diabetes can also lead to complications. For example, diabetes is the leading cause of kidney failure. Fortunately, clinical trials demonstrate that adherence to a diabetes treatment plan that may involve medications, exercise programs, and other factors can decrease the risk of developing many complications.

Note: If experiencing any signs or symptoms of type 2 diabetes, it’s incredibly important to get a blood sugar test and get diagnosed. 

Several risk factors make someone more susceptible to developing type 2 diabetes including: 

• Having prediabetes
• Being overweight
• Having a family history of diabetes
• Being diagnosed with gestational diabetes during pregnancy
• Having a sedentary lifestyle
• Being age 45 and older
• Being African American, Alaska Native, American Indian, Asian American, Hispanic/​Latino, Native Hawaiian, or Pacific Islander
• Having a history of heart disease or stroke
• Having high blood pressure
• Having polycystic ovarian syndrome (PCOS), sometimes referred to as polycystic ovary syndrome
• Being a smoker

Making necessary lifestyle changes is the best way to prevent type 2 diabetes from developing. The National Institute Of Diabetes and Digestive and Kidney Diseases focuses on diet, movement, and healthy eating as key ways to delay the development of type 2 diabetes. There are other strategies, such as monitoring alcohol consumption, that can be implemented as well. All of these lifestyle shifts are discussed in more detail below.

Lose Weight

Maintaining a healthy weight is important for diabetes prevention. A healthy body weight is considered to have a body mass index (BMI) between 18.5 to 24.9. Use this BMI calculator to calculate your own and find out your optimal weight range.

Healthy Eating

Incorporating more healthy foods into one’s diet along with avoiding unhealthy choices can make a huge difference in one’s overall health and wellness. Some tips for healthier eating include: 

• Eat smaller portions: Eating appropriate quantities of food can help promote weight loss while eating too much food can lead to weight gain. How much someone should consume depends on a variety of factors including one’s age, current weight and height, gender, metabolism, and how much physical activity one gets. Learn more about portion sizes at this resource.
• Swap sugar-sweetened drinks for water: Sweetened beverages include sodas, sports drinks, and juices. Drinking water can help cut calories and keep one feeling hydrated and fuller longer.
• Skip unhealthy food choices as much as possible: These include fatty foods, heavily processed foods, saturated fats, foods with high sugar content, etc. Instead opt for healthy foods, such as unsaturated fats, lean protein, and whole grains.
• Choose healthy options as much as possible: This includes healthy fats, such as monounsaturated and polyunsaturated fats, whole grains over refined carbohydrates, lean meats, low fat dairy products, sources of dietary fiber, and plenty of fruits and vegetables. for example, swapping regular pasta for whole wheat pasta may help.
• Read food labels: To make sure you’re eating a balanced diet, check the food label for the ingredients. Ideally, you want to buy foods with fewer artificial sweeteners, sugar, and unhealthy dietary fats. Reviewing food labels can make sure the ingredients you cook with support the dietary patterns and healthy lifestyle changes you’re implementing.

Note: To learn more about healthy eating, visit this source.

Exercise Regularly

Becoming more physically active is highly beneficial for many reasons but a major one is lowering the risk of type 2 diabetes. Physical activity to incorporate into one’s routine includes both aerobic exercise and strength training exercises. Some examples of exercises to consider include: 

• Walking
• Jogging/​running
• Pilates
• Yoga
• Weight lifting

Note: To learn more about the importance of physical activity and how to move your body daily, visit this source.

Quit Smoking

Quitting smoking helps lower one’s diabetes risk. Smokers are 50 percent more likely to develop diabetes than nonsmokers. As well, smoking can lead to insulin resistance, which can then lead to type 2 diabetes. Insulin resistance is when cells stop responding to insulin and blood sugar levels become out of whack.

Note: Get support and tips for quitting smoking at this resource. 

Talk To Your Healthcare Provider

Your healthcare provider may be able to offer additional tips or information to help with diabetes prevention, including taking certain diabetes medications if you’re at high risk. They can also determine if medications for excess weight or to help manage blood glucose levels are appropriate. These medications include injections or oral medications that are intended to be used as part of a lifestyle intervention or treatment plan that includes other healthy lifestyle habits. 

WeGovy, for example, is a FDA approved medication with multiple health benefits, including helping people get rid of extra weight, reducing the disk of cardiovascular disease, and possible playing a role in diabetes care and managing blood sugar.

Below are some resources to help one avoid developing diabetes.
 

• American Diabetes Association: The American Diabetes Association is a nonprofit organization dedicated to those living with diabetes as well as preventing the disease altogether.
• Centers for Disease Control and Prevention Website: The CDC website has numerous educational resources on diabetes. Visit its diabetes section here.
• National Diabetes Prevention Program (National DPP): The CDC-recognized National DPP has a lifestyle change program to help prevent type 2 diabetes. Find a local program here.
• National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): The NIDDK also has informational and educational resources on diabetes. 
• U.S. Department of Health and Human Services: This department offers free resources via their Healthy People 2030 initiative, which aims to reduce the amount of serious health problems and chronic disease in the near future. 

If prediabetes or type 2 diabetes is suspected, talk to a healthcare professional to get tested.