Everything You Need to Know about Diabetes Prevention
November 14 was World Diabetes Day. There are many myths and outdated information out there about diabetes, and yet, it affects 1 in 3 Canadians, including a risk factor of 50 % chance of those who are age 20 right now developing type 2 diabetes in their lifetime. Despite the high-risk factor for developing the disease, less than 50 percent of Canadians can identify even half of the early symptoms of diabetes according to Diabetes Canada.
First off, what exactly IS diabetes?
Diabetes or Diabetes Mellitus is a metabolic disorder that results from problems controlling the hormone insulin and hence affecting blood sugar regulation.
Diabetes symptoms are a result of higher-than-normal levels of glucose (sugar) in the blood. Too high levels of blood sugar can lead to serious health problems in the long term, and short term. Some of the warning signs of diabetes include:
Increased thirst
Extreme hunger
Frequent urination
Irritability
Fatigue
Frequent infections
Slow-healing sores
Blurred vision
In the long term, diabetes can lead to cardiovascular disease, kidney damage, nerve damage, depression, Alzheimer’s disease, hearing impairment, and other tissue damage such as of the feet and eyes.
The hormone responsible for blood sugar regulation is Insulin. Insulin is produced by the pancreas and enables sugar to enter your cells for fuel. In the case of Type 1 diabetes, insufficient, or sometimes no insulin is produced by the pancreas. For the purpose of this article, we will be focusing on type 2 diabetes, in which your cells start to become resistant to insulin.
What are the risk factors for developing type 2 diabetes?
Diet, high blood pressure, high cholesterol, being overweight, age, race, family history, inactivity, and PCOS.
There are a number of risk factors that are correlated with the development of Type 2 diabetes
Interestingly, despite the commonality of these risk factors in developing insulin resistance, researchers cannot pinpoint why some people develop it while others don’t.
For example, not everyone who is overweight develops insulin resistance and not all cases of type 2 diabetes are overweight, or not everyone with a family history of diabetes develops it, and not everyone who develops it has a family history.
It is thought that it is a combination of risk factors that lead to the development of the disease.
Is there a cure for diabetes?
Unfortunately, there is no cure for diabetes. However, if caught early, many cases of type 2 diabetes can be managed and put into remission with key lifestyle changes. Also important to note is prediabetes, the condition that occurs prior to developing type 2 diabetes is reversible with the same important lifestyle changes. Supplements such as Berberine, Fenugreek, and Cinnamon have also proved to be supportive in managing diabetes.
Preventing Type 2 Diabetes
While there are certain factors that you aren’t able to control, such as family history, ethnicity, or age, the good news is that type 2 diabetes is highly preventable through a healthy lifestyle.
1. Eat a Healthy Diet
Eating a healthy diet is paramount to every aspect of our health, but it is especially important in diabetes prevention. Keep refined sugars to a minimum, and focus on eating plenty of fresh vegetables, whole grains, good fats, and plenty of protein. Fats and proteins are particularly important in helping to regulate blood sugar. Stay away from things like soda, candy, and other processed foods as much as possible.
2. Get Moving
Physical activity helps use up excess blood sugar, as well as improves cell’s sensitivity to insulin. Recent studies out of Harvard Medical School suggest that as little as 12 minutes a day of vigorous exercise could lower the risk of diabetes. I recommend aiming for 30 minutes of moderate to vigorous activity per day. Simply walking is a great and accessible activity that goes a long way in creating lasting health.
3. Lose those Extra Pounds
Excess weight is an important risk factor in developing type 2 diabetes, as the more fatty tissue you have the more resistant your cells become to insulin. Even reducing weight by as little as 7% has shown to reduce diabetes risk by 65%. Incorporating diet and exercise changes should be enough to support most people in this effort, but hormonal factors could be at play if diet and exercise prove ineffective. Speak with your healthcare provider if you suspect this may be the case for you.
What to Do If You Suspect You May Be Prediabetic
If you are experiencing any of the symptoms listed above for diabetes warning signs, visit your healthcare provider. They will be able to test your blood glucose levels to assess the best course of action for you.
With my patients, I like to use a method of testing called HOMA-IR (Homeostatic Model Assessment of Insulin Resistance) I like this method of testing because it measures both the presence and extent of insulin resistance, so we can really get a clear idea of where your body is at from a preventative strategy.