Overview

What is Type 2 Diabetes?

Diabetes involves elevated blood sugar levels in your system. Specifically with type 2 diabetes, your body either doesn't produce enough insulin or struggles to effectively use insulin (a condition known as insulin resistance). However, if you're predisposed to type 2 diabetes, there are steps you can take to either prevent its onset or delay it.

Who is at Risk for Type 2 Diabetes?

A large portion of Americans face the risk of developing type 2 diabetes. The likelihood of acquiring it is based on a mix of genetic and lifestyle influences. These risk factors include:

• Having prediabetes, where blood sugar is elevated but not yet in the diabetic range.
• Carrying excess weight or being obese.
• Being 45 years old or older.
• A family history of diabetes.
• Being part of certain ethnic groups: African American, Alaska Native, American Indian, Asian American, Hispanic/Latino, Native Hawaiian, or Pacific Islander.
• Having high blood pressure.
• Maintaining low levels of HDL (good) cholesterol or high levels of triglycerides.
• A history of diabetes during pregnancy.
• Giving birth to a baby weighing more than 9 pounds.
• Leading a sedentary lifestyle.
• Having a prior heart disease or stroke.
• Struggling with depression.
• Having polycystic ovary syndrome (PCOS).
• Exhibiting acanthosis nigricans, where areas of skin, especially around the neck or armpits, become thicker and darker.
• Smoking habits.

How Can I Prevent or Delay Type 2 Diabetes?

If you're at risk for type 2 diabetes, you can take steps to reduce the likelihood of developing it. These strategies largely focus on adopting a healthier lifestyle, which can bring additional benefits for overall well-being. In fact, these habits not only help prevent diabetes but may also lower the chances of developing other diseases, increase your energy levels, and enhance your mood. The key actions to consider are:

• Maintain weight loss. Managing your weight is crucial in diabetes prevention. By shedding 5 to 10% of your body weight, you can significantly reduce your risk. For instance, if you weigh 200 pounds, aim for a 10-20 pound loss. After losing the weight, it's essential to maintain that progress by avoiding regaining the lost weight.
• Adopt a nutritious eating plan. Reducing your daily calorie intake is important for both weight loss and maintenance. Opt for smaller portions and minimize fatty or sugary foods. Include foods from all groups, with an emphasis on whole grains, fruits, and veggies. Similarly, limit your red meat consumption and avoid processed meats altogether.
• Stay active. Regular physical exercise offers numerous benefits, such as weight reduction and lowering your blood sugar levels—both of which reduce the risk of type 2 diabetes. Strive to be physically active for at least 30 minutes a day, 5 times a week. If you're not used to exercising, consult your healthcare provider to establish a gradual and safe plan tailored for you.
• Quit smoking. Smoking increases insulin resistance, leading to a higher risk for type 2 diabetes. If you're a smoker, making efforts to quit can significantly impact your health.
• Consult your healthcare provider. For those considered high risk, your doctor may discuss additional steps, such as prescribing diabetes medications, to help prevent or delay the condition.

Source: NIH, National Institute of Diabetes and Digestive and Kidney Diseases