What You Need to Know About Diabetes

The Facts on Diabetes

Risk Factors & Strategies to Reduce Your Risk

The following factors have been shown to increase your risk for Type 2 Diabetes

Modifiable Factors: The following actions are controllable, and therefore should be avoided as consistently as possible. It is important to focus on these lifestyle choices in order to help offset the risk factors that are uncontrollable!

Overweight or Obese

Both overweight and obese individuals are at increased risk. Obese individuals are at almost a 3x greater risk than those just overweight. (1)
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High Blood Pressure

Those with hypertension, or values above 120/80, are at increased risk. Diet and exercise can help prevent this condition (2)
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Lack of Fiber

Fiber consumption is a major factor in diabetes prevention. If you don't consume many veggies, fruit, seeds, and whole grains, you don't get enough. (3)
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Sedentary Lifestyle

The modern lifestyle does not often promote physicial activity. Enabling this type of of behavior increases your type 2 diabetes risk (4)
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Smoking

Smoking is bad for all areas of health. Regarding diabetes, nicotine inhibits the effectiveness of insulin, leading you to need to produce more everyday. (5)
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Non-Modifiable Factors: The following cannot be changed. However, these factors are important to know, so you can be cognizant of your lifestyle choices and understand the circumstances!

History of Cardiovascular Issues & Conditions

Cardiovascular issues increase your risk for diabetes. Those with a history of cardiac events should be very cognizant around their blood sugar levels. (6)
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Older Age

Increased age means increased risk. Regular screenings are recommended once you reach 45. (7)
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Family History

If you have family members with diabetes, you are at increased risk (8)
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Polycystic Ovary Syndrome

Those that suffer from polcystic ovary syndrome have a higher risk of type 2 diabetes. (9)
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Depression

Depression is a co-morbidity. Those with depression are at increased risk of diabetes and vice versa. (10)
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Ethnicity

African American, Hispanic/Latino, American Indian, Asian American or Pacific Islander individuals are at increased risk of type 2 diabetes. (11)
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Help reduce your risk for Diabetes with these choices

Proper Sleep

Sleep is vital for overall health. Diabetes prevention is no exception. (12)
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Regular Exercise

Cardio: 3-5 days/week Strength Training: 2 days/week Stretching/Yoga: 2 days/week (12)
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Eating Whole Foods

Whole foods (fruit, grains, vegetables) retain the most nutrients and lower your risk, while their processed forms increase your risk (juices, processed carbs, powders). (13)
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Dietary Factors

Daily Fruits & Veggies, Daily Whole Grains, Daily Low/Nonfat Dairy, Nuts 3-5x/Week, Seafood 2-3x/Week, Daily Tea (especially green), Limit Red/Processed Meat (14)
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Are You at Risk for Diabetes Type 2?

Assess Your Risk

Symptoms & Early Detection

Symptoms

Prediabetes

  • Excessive:
    • Hunger, urination, fatigue, or thirst

Diabetes

  • Excessive:
    • Hunger, urination, fatigue, or thirst
  • Weight loss without trying
  • Dry skin
  • Numbness and tingling in fingers and toes
  • Blurry vision

None of these symptoms are exclusive to diabetes. The important takeaway is to let your doctor know if you are experiencing any persistent, unexpected changes that are not going away.

Early Detection

1/3 Americans currently have Prediabetes or Diabetes

9 in 10 cases are Preventable

Often, type 2 diabetes is preventable if addressed early. If you have concerns regarding your diabetes risk, discuss your options with your doctor

Who Should be Screened?

  • Age 45 or older: The American Diabetes Association recommends annual blood work to check for blood sugar levels for those 45 years or older.
    • Minimum requirements say to check at least every 3 years, but often annual blood work is covered by your insurer.

What to Expect at a Screening

CDC Discusses Various Diabetes Tests

Treatments for Diabetes

  • Disease Management:
    • Weight loss, exercise, healthy diet, and blood sugar monitoring
  • Medication: Often levels need to be managed with medication
    • Metformin, Sulfonylureas, Thiazolidinediones
  • Insulin Therapy: Insulin helps move sugar into your cells. It is a common approach to diabetes management
Often, those who rely solely on medication need more and more to successfully manage the disease. In the long term, this is not a dependable approach due to cost and dependence, which is why lifestyle interventions in conjunction with the medication is so important!

Nutrition and Diabetes

Diet, along with exercise, are the two main factors affecting diabetes risk. The foods you consume have a major impact on your blood sugar, and therefore your overall risk of diabetes. Learn the best foods to control/limit blood sugar spikes, and help prevent diabetes.

Your Guide to Optimal Nutrition

Learn More


Additional Resources

American Diabetes Association | Mayo Clinic | MedlinePlus