How do you prevent Type 2 diabetes? It all starts with diet and exercise during prediabetes, the warning sign for Type 2 diabetes. Prediabetes occurs when the body’s cells do not respond to insulin. Insulin is a hormone created by the pancreas that helps the sugars in our blood get into the cells that need it. Type 2 diabetes is when the body’s cells become resistant to insulin and leads to high blood sugar.
If you have prediabetes, you doctor may recommend you make lifestyle changes such as eating healthier, being more active or taking medications to prevent Type 2 diabetes.
According to the Centers for Disease Control and Prevention, about one in three Americans has prediabetes, with 80% of those not knowing they have it.
How to tell if you have prediabetes
People with prediabetes typically have fasting blood glucose levels between 100 and 125 mg/dL. Prediabetes is the last stop before a Type 2 diabetes diagnosis.
“The good news is that small changes in behavior can make a significant impact on insulin resistance and prediabetes,” said Lisa Knoll, certified lifestyle coach with Marshfield Clinic.
Diabetes management starts with an early diagnosis. It is important to stay up-to-date with checkups if you are in the prediabetes stage or have a family history of diabetes.
“We know certain people have a higher risk of developing type 2 diabetes if there is a family history,” said Ram Pathak, M.D., FACP, endocrinologist at Marshfield Clinic Health System. “It is imperative for them to stay on top of their yearly or twice-yearly checkups. With moderate weight-loss and exercise, you can delay or even prevent the progression of Type 2 diabetes.”
Key risk factors for Type 2 diabetes include:
- Being over age 45
- Obesity
- Certain ethnic backgrounds
- A family history of diabetes
- Sedentary lifestyle
Take this test to find out if you are at risk for diabetes.
Understanding the impact and symptoms of Type 2 diabetes
Too much sugar in the blood stream causes damage to cells, the building blocks of the body. Eventually, any type of organ can become irreparably damaged from Type 2 diabetes, including eyes, kidneys, heart, skin, brain and liver.
Common symptoms of Type 2 diabetes include:
- Intense thirst
- Frequent urination
- Nausea
- Abdominal pain
- Fatigue
- Blurry vision
- Potential weight loss
The most reliable method for diagnosing is through a fasting blood sugar test. A normal fasting blood glucose level is 99 mg/dL or lower, while 100-125 mg/dL indicates prediabetes, and 126 mg/dL or higher confirms diabetes.
The monetary impact of Type 2 diabetes on household finances has the potential to be catastrophic. A 2018 study from American Diabetes Association shared that one person with Type 2 diabetes spends approximately $17,000 per year on health care. Of that annual amount, about $9,600 is spent on diabetes-related care.
“Type 2 diabetes is absolutely an epidemic,” said Dr. Michael Sheehan, an endocrinologist at Marshfield Clinic Health System.
The complications associated with diabetes can lead to serious health issues, including:
- Cardiovascular disease
- Nerve damage
- Kidney disease
- Eye problems
- Poor circulation
- Limb amputations
4 ways to prevent Type 2 diabetes
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Eating healthier
Making gradual lifestyle changes can be more effective than drastic shifts. For example, if you drink ten sodas a day, start by reducing it to nine.
“Small changes that we make in daily activities add up to big results,” Knoll said. If lifestyle changes are insufficient, medications, insulin therapy or weight loss surgery may be necessary.
You can start by making healthier choices with your meals by swapping high caloric foods for lower calorie options.
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Exercise and daily movement
Dr. Sheehan emphasizes the importance of a low-calorie, low-carbohydrate diet and regular physical activity. He recommends 30 minutes of brisk exercise daily and gradually increasing to one hour.
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Diabetes education and counseling
Consulting a dietitian can be a great option for preventing diabetes.
“Weight loss through healthy eating and increased physical activity can help to lower your risk factor,” said Samantha Moore, a registered dietitian. Diabetes educators or health coaches also can also support you in managing your health.
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Medication or surgery
Weight loss surgeries, which either restrict calorie intake or prevent calorie absorption, can be effective. Weight loss medications also may be helpful for individuals with a BMI of 30 or higher, or a BMI of 27 with obesity-related health conditions.
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For more information on prediabetes, visit Marshfield Clinic Health System.
Find out if you are at risk for prediabetes Talk to your primary care provider
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