Diabetes and your health

Between 1995 and 2010, the number of individuals diagnosed with diabetes increased by at least 50 percent in 42 states.

In addition, an estimated 79 million people in the US have prediabetes, and many of them don’t know it. “Without attention to lifestyle factors, it is almost inevitable that most of these people will progress to diabetes,” says Nora Saul, MS, RD, certified diabetes educator at the Joslin Diabetes Center. “Diabetes is a devastating disease if not treated.” Should you be concerned? Maybe, but the steps you can take for prevention are simple habits that add up to long-term health. Here’s what you need to know about diabetes.

What Is It?

Diabetes is a disease that causes high glucose levels in the body because of faulty regulation of the hormone insulin. Glucose, or sugar, is used as fuel by the body. Insulin is the key that opens the door for glucose to enter cells from the bloodstream so the body can use it. 

In people with type 2 diabetes, the system doesn’t work like it should. Without proper insulin regulation, the door stays locked, the glucose stays in the bloodstream, and the body doesn’t get enough fuel. Diabetes can lead to fatigue, infections, and serious complications, such as blindness, kidney disease, and stroke.

What Can You Do?

Type 2 diabetes is often called a “lifestyle disease,” because your daily behaviors affect your risk. Bad health habits drive it up, but good ones can lower it. Take these small steps to keep yourself healthy:

• Know your risk: A big part of diabetes prevention is simply being aware of your own risk for the disease. That includes understanding your family health history, since type 2 diabetes can run in families. You individual health factors also play a role. Take five minutes out of your day to complete this fast, free test from the American Diabetes Association (ADA). 
• Pay attention to your diet: “A balanced diet that is low in saturated fat and packaged foods, and rich in fruits and vegetables, is important,” Dr. Saul says. Is your problem simply eating too much without realizing it? Try mindful eating.
• Lace up: “Exercise makes your body much more sensitive to insulin,” Dr. Saul says. “Even small amounts of exercise are helpful.” Start by scheduling 15-minute walks during your lunch hour, four times a week, and build up from there.
• Mind the scale: Keep your weight in a healthy range. “Obesity is one of the factors that can trigger prediabetes and diabetes in genetically-susceptible individuals,” Dr. Saul says. If you’re overweight now, there's good news: Losing just seven percent of your body weight can help.

What to know about recommended diabetes screenings 

Once you’ve discussed your risks with your health care provider, they may recommend regular blood tests to check your blood sugar levels to see if you have Type 2 diabetes or if you’re at risk for developing it.  

There are two main tests: 

• A1C Test. This measures your average blood sugar level over several months. Here’s what your results mean: 
  • Below 5.7% = normal 
  • Between 5.7% and 6.4% = prediabetes 
  • 6.5% or higher = diabetes
• Fasting Blood Sugar Test. This measures your blood sugar after fasting (not eating) overnight. Here’s how to read your results: 
  • 99 mg/dL or lower = normal 
  • 100-125 mg/dL = prediabetes 
  • 126 mg/dL or higher = diabetes 

Everyone should have one of these tests beginning at age 45. If it’s normal, you can repeat it every three years. But start earlier and/or have testing done more often if you have risk factors for diabetes. Those include being overweight, having high blood pressure or cholesterol, or having a family history of Type 2 diabetes. 

If you need help scheduling and keeping track of it all, don’t be afraid to ask. Your health care provider’s support staff is a great place to start.