Diabetes is a lifelong condition that affects how your body processes sugar, leading to elevated blood sugar levels. More than 136 million Americans are living with diabetes or prediabetes, with certain groups, including Hispanic, African American, Native American, and Pacific Islander communities, facing a higher risk. Without proper management, diabetes can cause severe complications like kidney failure, heart disease, stroke, and vision loss. However, experts emphasize that steps can be taken to lower the risk, especially for those with prediabetes, a condition where blood glucose levels are elevated but not yet high enough to be classified as diabetes.
Priscilla Martinez, a diabetes educator at Intermountain Health, explains that when we eat carbohydrates, they are converted into glucose, the primary energy source for our cells. In people with diabetes, the body can’t use glucose effectively due to insufficient insulin production, leading to high blood sugar levels that can damage the body over time. While Type 1 and gestational diabetes have genetic factors, Type 2 diabetes is increasingly common and, in many cases, preventable through lifestyle changes.
Prediabetes is a critical warning sign, where blood sugar levels are high but not yet at diabetic levels. Without intervention, individuals with prediabetes have a 50% chance of developing Type 2 diabetes within five years. Martinez encourages individuals to take action before it’s too late, emphasizing that lifestyle changes can prevent or delay the onset of Type 2 diabetes.
Here are key tips to help reduce your risk:
Increase Physical Activity: Look for small ways to be more active, like parking further away or walking around the house. Aim for 10 minutes of brisk walking three times a day.
Manage Your Weight: Losing just 5-10% of your body weight can make a significant impact. For example, losing 10 pounds for someone weighing 200 pounds can greatly reduce the risk of diabetes.
Get Screened: Regular screenings can help identify prediabetes early. Discuss your risk factors with your doctor and take appropriate steps to address them.
Make Healthier Food Choices: Small dietary changes, like swapping sugary snacks for fruit and choosing more vegetables over processed carbs, can add up to big health benefits.
Seek Support: If you’re concerned about your risk, talk to your doctor. They can provide additional screening and connect you with diabetes prevention programs.
Intermountain Health offers resources to help individuals prevent the progression from prediabetes to Type 2 diabetes. The first step is getting screened by a healthcare provider, who can guide you through practical actions to reduce your risk. By making these small but impactful changes, you can take charge of your health and potentially prevent or delay Type 2 diabetes.
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