• Diabetes
• Type 2 Diabetes

Taking Control of Your Health: How to Prevent Type 2 Diabetes

Medically reviewed and edited by Shanta Williams, APRN

Type 2 diabetes is a serious health condition that currently affects around 11% of the U.S. population, meaning one in every 10 Americans has this chronic disease.

Although diabetes is on the rise around the world, research shows that type 2 is largely preventable. Typically, type 2 diabetes is characterized by elevated blood sugar levels due to the body’s inability to use insulin effectively.

What is Type 2 Diabetes?

There are four main types of diabetes, and type 2 is the most common. It is a metabolic disorder where the body doesn’t use insulin effectively.

Insulin is produced by the pancreas and plays a crucial role in regulating the amount of glucose (sugar) in the body.

When somebody has type 2 diabetes, their body’s cells become resistant to the effects of insulin, which prevents the body from transporting glucose from the bloodstream into the cells where it is needed. This results in a buildup of glucose in the blood, otherwise known as high blood sugar or hyperglycemia.

High blood sugar can lead to serious complications like:

• Heart disease

• Kidney failure

• Stroke

• Damage to the blood vessels

• Blindness

• In rare cases, limb amputation

Who is at risk for developing type 2 diabetes?

Certain people have an increased risk of developing type 2 diabetes.

The Centers for Disease Control and Prevention (CDC) says that the risk factors for type 2 diabetes include:

• Having prediabetes: Also known as impaired glucose tolerance, this is a condition where individuals have high blood sugar but do not fall into a type of diabetes yet.

• Being overweight: Obesity or an excess of body weight is associated with type 2 diabetes.

• Advanced age: Unlike type 1 diabetes, type 2 affects mostly adults, especially those older than 45.

• Certain genetics: If you have a parent or sibling that has type 2 diabetes, you are more likely to develop the condition.

• A sedentary lifestyle: If you are physically active less than three times per week, you may be more likely to experience an onset of type 2 diabetes.

• Developing gestational diabetes: If you developed diabetes during pregnancy, your type 2 diabetes risk is increased.

• Certain races and/or ethnicities: African Americans, Hispanic or Latino individuals, American Indians, and some Pacific Islanders and Asian Americans are at a higher risk for Type 2 diabetes. (In the U.S., White individuals are more prone to type 1 diabetes compared to African American and Hispanic or Latino populations.)

Can you prevent diabetes?

Research has shown that type 2 diabetes can be prevented or delayed if those with a predisposition make certain changes to their lifestyles.

For example, as mentioned above, people who are obese are at a high risk of developing type 2 diabetes. But studies have identified that losing weight can significantly reduce your chances of developing this condition.

According to the CDC, even if you do develop diabetes, these same lifestyle modifications should still be followed.

How to Prevent or Delay Type 2 Diabetes

If you have been diagnosed with prediabetes or gestational diabetes, or if any of the above risk factors apply to you, it’s important that you take steps toward making healthy changes in your life.

Lose weight

The CDC says that losing as little as 5% of your body weight can help prevent or reverse type 2 diabetes.

The first step toward this is identifying a healthy weight to work toward. Healthy eating and physical activity can help promote weight loss, but it involves changing your lifestyle and habits, which we will discuss shortly.

There are several reasons why weight loss is important if you are facing the risk of diabetes.

Improved insulin sensitivity

Excess weight, especially belly fat, can contribute to insulin resistance.

One study found that losing weight may improve insulin sensitivity in the body, resulting in more effective regulation of blood glucose levels.

Participants saw approximately 60% improvement in insulin sensitivity after losing weight.

Reduced risk of prediabetes progression

Research has identified that those with prediabetes who lose weight may be able to prevent the onset of type 2 diabetes.

This is largely because reaching a healthy weight can help restore blood sugar to normal levels.

Improved cardiovascular health

Type 2 diabetes is associated with cardiovascular conditions and health problems like stroke and heart disease.

Losing weight helps to address the risk factors involved with these health conditions, such as high blood pressure and cholesterol.

Prioritize healthy eating

Eating a healthy, balanced diet can go a long way to preventing diabetes. Not only because it may help you lose weight, but it also can help to:

• Regulate blood sugar levels

• Improve insulin sensitivity

• Prevent cellular damage

You don’t necessarily have to go on a diet to prevent diabetes. You can reap the rewards of healthy eating by simply making better food choices.

Some tips for healthy eating include:

• Consuming more complex carbohydrates: Whole grains, legumes, fruits, and vegetables are all good sources of complex carbohydrates, which are digested more slowly, preventing blood sugar spikes.

• Avoiding processed foods: Processed foods include canned or instant meals, pre-packaged snacks, and fast foods.

• Including more healthy fats in your diet: Also known as unsaturated fats, these are foods like nuts, seeds, fish, dairy, fatty fish, and olive oil.

• Avoiding sugary beverages: Sugar-sweetened drinks like soda can cause your blood sugar levels to spike after consumption.

• Limiting saturated fats: This type of fat is found in foods like butter, cheese, and red meat.

Get enough physical activity

Other than weight loss and weight management, physical activity has many other benefits, including reducing the risk of type 2 diabetes.

Some of these benefits include:

• Improved insulin sensitivity: Exercise can help the body’s sensitivity to insulin, meaning the cells can use glucose more effectively.

• Increased muscle mass: Muscles require glucose in order to function, and when you build lean muscle, their demand for glucose aids in blood sugar control.

• Glucose regulation: Physical activity promotes the storage of glucose and increases its uptake into the body’s cells.

• Cardiovascular health: Exercise reduces the risk of cardiovascular diseases associated with type 2 diabetes.

According to the Physical Activity Guidelines for Americans, individuals should get the following amount of exercise each week:

For adults, the guidelines state that you should get either 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous-intensity aerobic physical activity.

Avoid smoking

Studies have shown that people who smoke are up to 50% more likely to develop type 2 diabetes than nonsmokers. Heavy smokers are even more at risk.

Also, according to the CDC, the nicotine found in cigarettes can increase blood glucose levels and make it harder for the body to regulate them.

Additionally, the CDC states that individuals who have diabetes and smoke have an increased risk of heart disease, as high blood sugar can damage the blood vessels and nerves in and around the heart.

Limit alcohol

Researchers have established that excessive alcohol consumption can increase a person’s risk of developing type 2 diabetes. This is for several reasons, as alcohol can:

Disrupt glucose homeostasis

Too much alcohol can disrupt the body’s glucose homeostasis. This is an intricate process where the body works to maintain a balanced level of glucose in the bloodstream.

Alcohol causes blood sugar levels to rise and can trigger a decrease in the stored glucose in the liver, making it difficult for the body to stabilize glucose levels.

Increase the risk of weight gain

Alcoholic beverages are often high in calories with little nutritional value. Excessive alcohol consumption can lead to weight gain or make it difficult to manage weight.

As mentioned earlier, excess body weight — which can be caused by excessive drinking — is a risk factor for developing diabetes.

Cause damage to the pancreas

Extensive and prolonged alcohol consumption can damage the pancreas, the organ responsible for producing insulin.

If the pancreas becomes damaged, it may be unable to secrete insulin, leading to unregulated blood glucose levels.

Go for regular checkups

If you are at risk for diabetes, it’s important that you see a healthcare professional on a regular basis to monitor your blood sugar levels.

Your doctor can run several blood tests to determine if your blood glucose levels are abnormal. They can also run screenings for the health problems associated with type 2 diabetes.

Where Can I Learn More About Preventing Type 2 Diabetes?

Through making a telehealth appointment with LifeMD, you can consult with a board-certified physician or nurse practitioner from the comfort of your home to discuss diabetes prevention and treatment.

Skip waiting rooms and make an appointment by visiting our website.

Shanta Williams, APRN

Shanta is a board-certified, multi-state NP who has worked in healthcare for over 14 years. She earned her M.S. in Family Nurse Practitioning. In 2020, she was one of the first Nurse Practitioners to assist with the COVID-19 outbreak in New York.

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