Can I Prevent Type 2 Diabetes?

By: SaRene Brooks

Type 2 diabetes happens when the body becomes resistant to the insulin it produces, when it does not produce enough insulin or a combination of both. This causes blood glucose levels to rise above a normal level. If left unattended, these high blood sugars can put a person at risk for diabetes-related complications such as heart disease, nerve damage, kidney disease, slow healing to name a few. The good news is that type 2 diabetes can be prevented or delayed with lifestyle modifications.

What puts me at risk?

There are several things that put a person at risk for type 2 diabetes.

- Prediabetes: Have you been diagnosed with

prediabetes?

- Age: Are you 45 years or older?

- Genetics: Do you have a direct relative such as a parent,

brother or sister with type 2 diabetes

- Ethnicity: Are you African American, Hispanic or Latino,

American Indian, or Alaska Native?

- Gestational Diabetes: Have you had diabetes during pregnancy or had a

baby weighing over 9 pounds?

- Weight: Are you overweight

- Sedentary Lifestyle: Are you physically active less than 3 times per

week?

If you are not sure what if you have a potential risk and have not been diagnosed with prediabetes, simply take the Type 2 Diabetes Risk Test.

It takes less than a minute but will help you determine if you would benefit from a diabetes prevention lifestyle program.

As you can see, there are many risk factors that you cannot control. However, there are two that you can take action on. Studies show that weight loss and increased physical activity can prevent or delay type 2 diabetes. Now, you may wonder why go to all the trouble to only delay diabetes? I have the answer to that. Type 2 diabetes is progressive in nature. Any time you can spend without type 2 diabetes will make a positive impact on health outcomes.

Let’s take a look at these two things a little more closely!

Weight Loss

Data shows that as little as 5%-10% weight loss can lessen the risk of getting type 2 diabetes. This should be done gradually and in a way that you can maintain the weight loss long-term. It is best done by participating in a lifestyle change program where you can learn the ins and outs of healthy weight loss. You will also learn about how things such as sleep and stress make an impact and how to fit positive changes into YOUR life.

Physical Activity

Being active not only helps with weight loss and maintenance, it also is one of the best things you can do for any type of chronic disease prevention.

It is recommended to participate in 150 minutes of physical activity each week. Do something that is equivalent to a brisk walk, one in which you can feel your heart rate elevate but can still carry on a conversation with the person next to you. Find something you enjoy to increase that activity level. Most importantly, start where you are and work your way up. If you are already active for 150 minutes each week, increase intensity and add some resistance exercises. Then spread your time out during the week. You will love the benefits of moving every day.

If you are at risk of type 2 diabetes, take some time for YOU. It is important to understand that you may not feel any different but there is still and urgency in taking steps NOW to create a healthier life.

SaRene Brooks is a Registered Dietitian Nutritionist (RDN) and Certified Diabetes Care and Education Specialist (CDCES). She is a mom of 3 boys who are now married which added 3 girls to her family. 2 of her sons live with type 1 diabetes (T1D). She specializes in helping families who are impacted by type 1 to adjust and make it a part of their everyday life , while enjoying the things they love.

She is the wife of an avid outdoorsman and loves spending time with him in the mountains. She is a grandma, creative cook, educator and loves to help individuals and families meet their health and nutrition goals.