November is Diabetes Awareness Month, and it’s a good time to check in on your health. Diabetes often starts quietly. Many people feel fine for years before they learn their blood sugar is too high.
The good news is that you don’t need to overhaul your life to lower your risk. Small, steady changes can help prevent type 2 diabetes or delay it, even if you’ve been told you’re at risk. Here’s what to know and where to start.
What are diabetes and prediabetes?
When you eat, your body breaks food down into glucose, a type of sugar. A hormone called insulin moves that sugar out of your blood and into your cells for energy. With type 2 diabetes, the body doesn’t make or use insulin well, so sugar builds up in the blood. (CDC)
Prediabetes means your blood sugar is higher than normal, but not high enough to be type 2 diabetes. Think of it as an early warning sign, and a chance to act.
Both are common. About 38.4 million Americans have diabetes, and roughly 1 in 5 adults with diabetes don’t know they have it. (CDC National Diabetes Statistics Report) More than 1 in 3 U.S. adults have prediabetes, and more than 8 in 10 of them don’t know it. (CDC)
Who is at higher risk?
You may be more likely to develop type 2 diabetes if you:
- Are 45 or older
- Are overweight
- Have a parent, brother or sister with type 2 diabetes
- Spend much of your day sitting
- Had diabetes during pregnancy (gestational diabetes)
- Have been told you have prediabetes
(CDC) Rates of diagnosed diabetes are also higher among American Indian and Alaska Native, Black and Hispanic adults. (CDC National Diabetes Statistics Report)
Having a risk factor doesn’t mean you will get diabetes. It means it’s worth a conversation with your provider. You can also take a free one-minute risk test. [LINK: CDC prediabetes risk test]
Small steps that help prevent type 2 diabetes
A large research study called the Diabetes Prevention Program found that people at high risk who lost 5 to 7 percent of their body weight and got at least 150 minutes of activity a week lowered their chance of type 2 diabetes by 58 percent. For people 60 and older, it was 71 percent. (CDC) That’s a modest goal. For someone who weighs 200 pounds, it’s 10 to 14 pounds. (CDC)
Here are a few ways to get there, one step at a time.
- Move a little more each day. 150 minutes a week works out to about 30 minutes, five days a week. Short walks count. Try a 10-minute walk after meals, take the stairs or stand up during phone calls.
- Rethink your drink. Swap soda or sweet tea for water, unsweetened tea or sparkling water. This one change can cut a lot of added sugar.
- Build a better plate. Fill half your plate with vegetables, a quarter with lean protein and a quarter with whole grains like brown rice or whole wheat bread.
- Watch portions, not perfection. You don’t have to give up the foods you love. Smaller servings and fewer second helpings add up over time.
- Rest and recharge. Many people find that being more active helps them sleep better and feel less stressed, which makes healthy habits easier to keep. (CDC)
- Get support. CDC-recognized lifestyle change programs offer a year of group support with a trained coach, in person or online. (CDC) [LINK: National Diabetes Prevention Program]
Pick one or two steps to start. Once they feel routine, add another.
What to expect at a diabetes screening
Checking your blood sugar is simple. It’s a quick blood test that can often be done during a routine visit, and results usually come back fast. (CDC)
The most common test is the A1C, which shows your average blood sugar over the past 2 to 3 months. You don’t need to fast for it. Here’s what the results mean:
- Below 5.7%: normal
- 5.7% to 6.4%: prediabetes
- 6.5% or higher: diabetes
(CDC) Your provider may also order a fasting blood sugar test, taken after you haven’t eaten overnight. If a result is high, they’ll walk you through what it means and talk about next steps that fit your life.
If you already have diabetes, the same small steps can help you manage it. Regular checkups help your care team keep an eye on your blood sugar, heart, eyes, kidneys and feet.
When to talk with your provider
Type 2 diabetes can develop over several years without clear symptoms, so it’s worth getting checked if you have any of the risk factors above. (CDC) It’s also a good idea to ask about a blood sugar test if you notice that you:
- Urinate often, especially at night
- Feel very thirsty or very hungry
- Lose weight without trying
- Have blurry vision
- Have numb or tingling hands or feet
- Feel very tired
- Have sores that heal slowly or more infections than usual
(CDC) These signs can have other causes, too. Your provider can help sort out what’s going on.
Small steps add up
You don’t need to change everything at once to prevent type 2 diabetes. A daily walk, a better drink choice and a yearly checkup are real steps that protect your health.
This Diabetes Awareness Month, consider scheduling a visit to talk about your risk and your numbers. The providers at Three Rivers Medical Associates offer preventive care and chronic disease management at our offices in Irmo and Northeast Columbia.
Schedule a screening or physical at Three Rivers Medical Associates
