Understanding Type 2 Diabetes Risk Factors and Steps to Prevention
Understanding Type 2 Diabetes Risk Factors and Steps to Prevention
Type 2 diabetes is a chronic condition characterized by elevated blood glucose levels, which occur when the body cannot effectively use or produce insulin—a hormone responsible for moving glucose into cells for energy. Globally, type 2 diabetes affects hundreds of millions of people, with cases rising due to sedentary lifestyles, poor diets, and various genetic factors. In the U.S. alone, the CDC estimates that over 37 million people have diabetes, and 90-95% of those cases are type 2 diabetes.
While genetics play a role in the development of type 2 diabetes, lifestyle choices and certain life events also contribute significantly. For women, risk factors such as a history of gestational diabetes or polycystic ovary syndrome (PCOS) can increase the likelihood of developing the condition. Understanding these risk factors, especially those we can modify, is essential for prevention and better health.
Risk Factors for Type 2 Diabetes
Diabetes risk factors fall into two categories: non-modifiable and modifiable. While we can’t change some risk factors, understanding them can help us make more informed decisions about managing our health.
Non-Modifiable Risk Factors
Age: As we age, especially after 45, the risk for type 2 diabetes rises.
Family History: A family history of type 2 diabetes increases your likelihood of developing the condition.
Ethnicity: Certain ethnic backgrounds, including African American, Hispanic, Native American, and Asian American, are more prone to type 2 diabetes.
History of Gestational Diabetes: Women who experience diabetes during pregnancy have a higher risk of type 2 diabetes later in life.
PCOS (Polycystic Ovary Syndrome): Women with PCOS often have insulin resistance, which can lead to diabetes over time.
Modifiable Risk Factors
Weight: Excess body fat, especially around the abdomen, is a significant risk factor for type 2 diabetes.
Physical Inactivity: A sedentary lifestyle contributes to weight gain and insulin resistance.
Diet: High intake of processed foods, sugary beverages, and low-fiber diets are associated with higher diabetes risk.
Smoking: Smoking increases inflammation, contributing to insulin resistance.
Stress: Chronic stress raises cortisol levels, leading to high blood sugar levels over time.
How to Reduce Modifiable Risk Factors
1. Manage Your Weight
Maintaining a healthy weight is one of the most effective ways to lower your risk of diabetes. Even a 5-10% reduction in body weight can significantly impact blood sugar levels and insulin sensitivity. Start with manageable changes, like swapping sugary drinks for water, and aim for balanced meals with plenty of vegetables, lean proteins, and whole grains.
Managing weight, increasing physical activity, and adopting a balanced diet are some things to help reduce the risk of diabetes.
2. Increase Physical Activity
Physical activity helps regulate blood sugar by improving insulin sensitivity. The CDC recommends at least 150 minutes of moderate weekly exercise, such as brisk walking, swimming, or biking. Regular exercise also helps with weight management, another critical factor in diabetes prevention.
3. Adopt a Balanced Diet
Prioritize high-fiber foods like fruits, vegetables, whole grains, and legumes, which help slow the release of sugar into the bloodstream. Limit processed foods and high-sugar snacks that can cause blood sugar spikes. A diet rich in whole foods helps manage weight and supports overall health.
4. Quit Smoking
Smoking cessation can improve insulin sensitivity and lower inflammation in the body. Resources like support groups, nicotine patches, and counseling can be helpful for those trying to quit.
5. Practice Stress Management
Stress can contribute to elevated blood sugar levels. Techniques like mindfulness, deep breathing, and regular relaxation exercises can help reduce stress. Regular exercise and sleep support are powerful tools for maintaining mental well-being.
How to Get Tested for Diabetes
Testing for diabetes is straightforward and essential for early detection. Here are a few standard options:
Testing for diabetes requires a blood test to check for glucose or HgA1c levels.
A1C Test (also HgbA1c): This blood test measures your average blood glucose level over the past 2-3 months. An A1C level of 5.7-6.4% indicates prediabetes, while 6.5% or higher typically signifies diabetes.
Fasting Blood Sugar Test: A fasting glucose test measures blood sugar after an overnight fast. A result between 100 and 125 mg/dL is classified as prediabetes, while 126 mg/dL or higher usually indicates diabetes. This usually requires a repeat test to confirm a diagnosis.
Oral Glucose Tolerance Test (OGTT): This test is primarily used during pregnancy but can also diagnose diabetes. After fasting, you drink a sugary liquid, and your blood sugar is checked periodically over a few hours.
It’s recommended to discuss testing options with your healthcare provider, especially if you have risk factors or are experiencing symptoms such as excessive thirst, frequent urination, or fatigue.
Next Steps: Managing Prediabetes or Diabetes
If you receive a diagnosis of prediabetes or diabetes, here are the next steps to help manage your health:
1. Seek Guidance from a Healthcare Provider
Your doctor can help you create a diabetes management plan. They may recommend regular check-ups, medication, or insulin therapy if needed. Even better, you can get a referral to an outpatient diabetes management program, where the practitioners specialize and take the time to help with diabetes management.
2. Work with a Dietitian or a CDCES®
A registered dietitian can help you develop a balanced eating plan that stabilizes blood sugar and meets your nutritional needs. They can also guide portion control and meal planning.
The Certified Diabetes Care and Education Specialist® (CDCES®) designation, formerly known as the Certified Diabetes Educator® (CDE®), refers to specialists who educate and support people living with diabetes and have the most recognized credential in diabetes care and education. Individuals with this credential must first have a credential such as a dietitian, nurse, PA, or MD.
3. Adopt a Consistent Exercise Routine
Even after a diagnosis, physical activity remains essential for blood sugar management. Regular exercise can enhance insulin sensitivity and help control blood sugar levels.
Monitoring your blood sugar/glucose helps with managing diabetes.
4. Track Your Blood Sugar
Consistently monitoring your blood sugar levels helps you understand how food, exercise, and other factors affect your glucose. This insight can help you adjust daily to keep your blood sugar within target ranges.
5. Build a Support Network
Living with diabetes can feel overwhelming at times. Connecting with friends, family, or support groups can offer encouragement, practical tips, and emotional support as you navigate this new journey.
Various factors, from genetics and age to lifestyle habits and diet, influence type 2 diabetes. Recognizing the risk factors for diabetes can empower you to make small changes that significantly reduce your risk. With regular testing, preventive strategies, and proactive steps, it’s possible to lower the risk or manage diabetes effectively. Whether preventing diabetes or navigating a new diagnosis, taking control of your health is always a step worth taking.
