First of all, what exactly is diabetes? The simple definition is that it’s a chronic disease which involves the body’s use of glucose, the type of sugar that comes from the food we eat to produce energy. Insulin, in turn, is the hormone our bodies use to process that sugar from the bloodstream and into our cells.

With diabetes, the body has problems making or using that insulin properly, and sugar levels become too high. The body can then become resistant to insulin, causing sugar to stay in the blood, the pancreas to produce more insulin, and it is a vicious cycle that can lead to diabetes.

Type 1 or Type 2?

There are two variations of diabetes. In type 1, the pancreas is under attack by the immune system which destroys insulin-producing cells. This kind cannot be prevented or cured, its causes are not well understood, it can arise early in life, and who is at risk can’t be predicted.

In type 2 diabetes, on the other hand, the pancreas can still produce insulin, but the body isn’t responding the way it should. Of the two types, this is the most common and often develops later in life. However, it is more manageable through lifestyle changes. A major risk indicator is obesity, a trend that is driving the incidence of this type in younger people and even kids.

Is diabetes dangerous? Yes. It can lead to heart disease, blindness, kidney failure and other serious conditions. Moreover, similar to high blood pressure, it’s also a condition that may not show obvious symptoms.

Risk Factors to Monitor

What are some of the common factors related to diabetes? Many of them are lifestyle issues that can impact other areas of our health profile:

• Age
• Obesity
• Depression
• Ethnicity
• Family history
• High blood pressure
• History of heart disease or stroke
• Lipid profile (cholesterol, triglycerides)
• Sedentary lifestyle

That’s quite a list and might seem intimidating. The good news is that healthy habits that reduce the risk of getting diabetes can have benefits across the board in terms of helping to prevent other potential conditions as well as simply feeling better and having more energy.

Make Healthy Choices

Let’s look at four basic behavioral groupings that you can incorporate into a healthy lifestyle while contributing to type 2 diabetes prevention:

Weight Management

This is a major factor, yet reducing your weight by just 5 to 10 percent may do the trick (check out this article on BMI and your overall health). But once you’ve shed those pounds, keeping them off is equally important. Watch out for developing what’s called visceral fat around the midsection of your body, which can result in inflammation and insulin resistance.

Diet 

First of all, reducing calorie intake directly impacts your ability to lose weight. Plus, refined carbohydrates and sugary foods are broken down quickly, which can lead to a spike in glucose levels and cause the pancreas to produce insulin. Overall, three dietary aspects are important to manage – smaller portions, less fat and sugar, and selections from each food group.

Other factors include getting enough fiber and vitamin D. In addition, avoiding processed foods and drinking more water can have a number of health benefits. Caffeinated tea and coffee contain antioxidants that may also be beneficial. Lastly, some natural herbs like curcumin and berberine may help.

Exercise

A general recommendation is 30 minutes of physical activity, five days a week. This can boost cell sensitivity to insulin and reduce the amount needed for your system to manage blood sugar. If you haven’t been very active, it may be a good idea to consult your doctor to determine the best type of exercise for your individual situation that you’ll enjoy and maintain over time. Even taking hourly breaks at work to stand up and walk around can help.

Smoking

This one is simple. Don’t. If you smoke now, get some help and support in quitting.

Ask Your Doctor

It all comes down to taking an active role in managing your own health and wellbeing. The severity of diabetes is related to blood glucose levels, which like many conditions, is typically part of routine lab work done for an annual physical. If your glucose level is in the “prediabetes” stage, it’s time to take action which may include medication.