Preventing Type 2 Diabetes: 5 Small Steps That Have a Big Impact on Your Health
Type 2 diabetes is a serious health condition that affects the way your body processes sugar. Once considered a disease of older adults, type 2 diabetes has become widespread and can affect people of all ages. More than 1 in 10 Americans have either type 1 or type 2 diabetes; approximately 90-95% of all diabetes cases are type 2 diabetes.
The good news is that diabetes is largely preventable through dietary and lifestyle changes. With the right knowledge and commitment, you can take proactive steps to reduce your risk of the disease and maintain your health. Preventing diabetes doesn’t require drastic changes—but rather small, sustainable adjustments.
Understanding Type 2 Diabetes
Type 2 diabetes is a metabolic disorder that’s characterized by high blood sugar levels caused by the body’s inability to effectively use insulin. Insulin is the hormone that’s responsible for regulating blood sugar and allowing it to enter the cells to use as energy.
In type 2 diabetes, the body becomes resistant to the effects of insulin and doesn’t respond to it normally; this is called “insulin resistance.” Over time, the pancreas will struggle to produce enough insulin for the cells to respond, which results in elevated blood sugar levels (also known as hyperglycemia) that put you at risk of prediabetes, type 2 diabetes, and other serious health problems like heart disease and kidney disease.
The symptoms of type 2 diabetes can be subtle, and it’s not uncommon for people to not realize they have the disease. Common symptoms include:
- Increased thirst and/or hunger
- Frequent urination
- Unexplained weight loss
- Fatigue
- Blurred vision
- Wounds that are slow to heal
- Frequent infections
- Tingling or numbness in the hands and feet
- Frequent yeast infections
Dark patches of skin around the neck, armpits, or groin (known as acanthosis nigricans) can also be a sign of insulin resistance, a precursor of type 2 diabetes. Keep in mind that not everyone with type 2 diabetes will have all of these symptoms, and many people don’t have any noticeable symptoms in the early stages of the disease. Regular health screenings can help you detect type 2 diabetes early and take effective steps to manage it and prevent complications.
Risk factors for type 2 diabetes include:
- Having pre-diabetes
- Being overweight or obese
- Physical inactivity
- A family history of type 2 diabetes
- Are 45 years old or older
- Poor dietary habits
- A history of gestational diabetes
- Being of African American, Hispanic or Latino, Alaska Native, or Indigenous American ethnicity
Simple Steps to Lower Your Risk of Type 2 Diabetes
- Control Your Weight
Of the above risk factors, excessive weight (particularly around the abdomen) is the most predominant factor that’s been found to contribute to the development of type 2 diabetes. Those who are overweight are seven times more likely to develop type 2 diabetes; obesity increases the risk by as much as 20 to 40 times as those who maintain a healthy weight.
This means taking control of your weight is a powerful preventive measure. If you’re currently overweight or obese, losing just 7-10% of your current body weight can cut your risk of developing the disease by half.
- Increase Your Physical Activity
Leading a sedentary lifestyle is another key risk factor. Physical activity engages your muscles and increases their ability to effectively use insulin and absorb glucose—so it’s important to make sure to exercise regularly.
The exercise doesn’t need to be strenuous or prolonged to see the benefits, either. Research from the Nurse’s Health Study and Health Professionals Follow-Up Study found that taking a brisk walk for half an hour each day can reduce the risk of developing type 2 diabetes by 30%. In addition to diabetes prevention, walking provides excellent benefits for your cardiovascular health.
- Eat a Healthy, Balanced Diet
Eating a healthy, balanced diet can help you lose weight and reduce your risk of type 2 diabetes. Specifically, there are four dietary changes that can have a significant impact on your health:
- Choose whole grain products instead of highly processed carbohydrates. Whole grains like brown rice, whole wheat bread, and oatmeal are rich in fiber and nutrients and help stabilize blood sugar.
- Avoid sugary beverages like soda, energy drinks, and fruit juices. These beverages can cause rapid spikes in blood sugar and contribute to insulin resistance.
- Eat foods that contain healthy fats, such as avocados, nuts, seeds, and olive oils.
- Limit red meat and avoid processed meats (like bacon and sausages) entirely; choose alternative sources of protein, such as fish, lean poultry, beans, nuts, and whole grains.
- Don’t Smoke
Those who smoke tobacco are around 50% more likely to develop type 2 diabetes than non-smokers; heavy smokers have an even higher risk. If you smoke, stop.
- Watch Your Alcohol Intake
Moderate alcohol consumption has been linked to a reduced risk of heart disease, and the same may be true with type 2 diabetes. However, it’s still important not to drink excessively, as high alcohol consumption has been linked to an increased risk of developing diabetes. If you drink, make sure to keep your drinking in the moderate range, which is up to one drink a day for women and up to two drinks a day for men.
Get Additional Support on Your Wellness Journey
Whether you’re currently at risk for diabetes, have prediabetes, or want to be proactive with your health, there are many steps you can take to prevent the disease. Making healthy lifestyle choices like losing weight, eating a healthy diet, and exercising are very effective—and they can also prevent other serious health conditions like heart disease, high blood pressure, and some cancers.
If you’re not sure where to start, or you’d like additional support on your journey, contact Dr. Jennifer Hubert’s office. An internal medicine specialist with expertise in medical weight loss, Dr. Hubert takes a holistic approach to developing a personalized plan that addresses your specific needs and goals. She and her team will guide you on diabetes prevention while offering ongoing support, evidence-based advice, and diagnostics tailored to your unique health profile. Schedule a consultation today at (707) 380-1838.
