Introduction
Type 2 diabetes is a chronic disease that affects many people in modern society. According to the Centers for Disease Control and Prevention (CDC), over 34 million Americans have diabetes, and 90-95% of them have type 2 diabetes. This article aims to provide guidance on managing and/or preventing type 2 diabetes by identifying risk factors, detailing nutrition and exercise strategies, exploring stress reduction techniques, and discussing potential complications.
Risk Factors for Type 2 Diabetes
Many factors can increase the risk of developing type 2 diabetes, including obesity, sedentary lifestyle, high blood pressure, high cholesterol, family history, and aging. When people carry excess weight, especially around their abdomen, they become more insulin-resistant, making it harder for their body to regulate glucose levels properly. A sedentary lifestyle can predispose one to obesity and hypertension. A family history of diabetes can also increase one’s risk of developing the disease. Aging is also a risk factor for type 2 diabetes, as the pancreas becomes less efficient at producing insulin over time.
Insulin Resistance and the Development of Type 2 Diabetes
Insulin resistance describes the condition where the body stops responding well to insulin, a hormone produced by the pancreas that helps blood sugar molecules enter cells that need them for energy. The cells’ inability to respond to insulin causes a buildup of glucose in the blood, which leads to the development of prediabetes. Overtime, if left unmanaged, prediabetes can lead to type 2 diabetes. Early detection of insulin resistance is crucial. Symptoms of type 2 diabetes include fatigue, increased thirst or hunger, slow healing of cuts and bruises, blurry vision, and recurring infections. If left unchecked, diabetes can cause complications. Thus, consult a doctor if experiencing any of the above symptoms for diagnostic testing and treatment.
Good Nutrition for Diabetes Prevention and Management
Good nutrition is key to optimal management of type 2 diabetes. Eating a balanced diet consisting of foods rich in fiber, complex carbohydrates, and lean protein can help keep sugar levels in check. Avoid processed food and simple sugars instead opt for low glycemic index (GI) foods such as apples, oranges, and berries, whole grains, beans, sweet potatoes, green vegetables, eggs, and nuts. Carbohydrates are not forbidden, yet moderation is encouraged. Eat three meals daily and limit snacking. Lastly, drink adequate fluids, including water and unsweetened tea, while avoiding sugary drinks and excess alcohol intake.
Physical Activity and Diabetes Management
Physical activity is a vital component needed to mitigate the risk of developing type 2 diabetes. Exercise reduces insulin resistance and can promote weight loss, which can lower the occurrence of insulin resistance, which can lead to type 2 diabetes. A person can do various activities to incorporate physical activity into their routine, such as walking, biking, swimming, or exercising with friends. Walking 30 minutes a day, five days per week, or other forms of moderate-intensity exercise such as strength training, can help maintain optimal blood glucose levels. Lastly, don’t stay seated for extended periods and aim for a healthy sleeping pattern.
Reducing Stress to Prevent Type 2 Diabetes
Stress reduction techniques can help prevent type 2 diabetes. Stress increases cortisol levels, a hormone that elevates blood sugar, and eventually leads to insulin resistance if cortisol levels consistently stay high. Reduction techniques can include mindfulness meditation, deep breathing, yoga, or acupuncture. To avoid stress, take frequent breaks throughout the day, enjoy soothing activities such as reading, listening to music, or spending time with loved ones.
Potential Complications of Type 2 Diabetes
Complications associated with type 2 diabetes include kidney disease, heart disease, nerve damage, and eye problems. Maintaining optimal blood glucose, blood pressure, and cholesterol levels can lower the risk of the complications mentioned. Living a healthy lifestyle by eating well, engaging in regular physical activity, and reducing stress levels can also be beneficial.
Profile of a Person Living with Type 2 Diabetes
Thankfully, people living with type 2 diabetes can live active and healthy lifestyles. One such person is Jane who was diagnosed with type 2 diabetes eight years ago. Jane has implemented exercise into her daily routine and made dietary changes such as eating fresh vegetables. She also sees her doctor regularly for check-ins and prescription medication. Jane emphasizes the importance of having a support system of health professionals and family and emphasizes the importance of taking care of yourself to live a healthy life.
Conclusion
Type 2 diabetes is a chronic disease that many Americans face. Risk factors include obesity, a sedentary lifestyle, high blood pressure, high cholesterol, family history, and aging. However, good nutrition, physical activity, stress reduction, and management of blood sugar levels can help prevent type 2 diabetes or manage complications. A healthy lifestyle can lead to better overall health and well-being.
