Preventing Diabetes: What You Can Do Now to Lower Your Risk

November 13, 2024 in Risk Factors Wellness Checks

Of the more than 38 million Americans who have diabetes, nearly 9 million of them are undiagnosed and don’t know they have it. The statistics for prediabetes – when blood sugar levels are higher than normal but not high enough yet to be diagnosed as diabetes – are even more worrisome.

Like diabetes, prediabetes can lead to serious health complications, including heart disease and stroke. About 98 million American adults have prediabetes, but more than 80% don’t know they have it. That’s because people with prediabetes often don’t have symptoms.

Preventing diabetes has now become a critical public health concern, with tens of millions of people at risk due to lifestyle factors like poor diet and lack of exercise. November is American Diabetes Month, which is an ideal time to learn how you can prevent diabetes through manageable lifestyle changes and early detection.

Are You At Risk For Pre-Diabetes?

Anyone can develop prediabetes at any age, but you likely have a higher risk if you:

Are overweight or obese
Are over the age of 45
Have a family history of type 2 diabetes
Have high blood pressure
Are Hispanic/Latino, Black, Asian American, or Native American
Are not physically active
Had gestational diabetes when pregnant

The good news is that small changes to your lifestyle can help prevent or delay diabetes, even if you already have prediabetes. It’s not too late!

How To Lower Your Diabetes Risk

Losing weight and exercising regularly are two of the most effective ways to get your diabetes risk under control. Committing to these changes now could help you avoid the serious health complications of diabetes in the future.

Losing Weight

Even losing a small amount of weight – 5% to 7% of your body weight, or 10-14 pounds for a 200-pound person – can make a big difference. One large study found that people reduced their risk of developing diabetes by almost 60% after losing just 7% of their body weight.

Eating a balanced diet can help you reach this weight loss goal. Choose foods that are lower in fat and calories and higher in fiber, such as lean proteins, fruits, vegetables, and whole grains. On your plate, aim for 50% fruits and vegetables, 25% lean protein, and 25% whole grains for a well-balanced meal.

Avoid foods and drinks that are high in sugar, carbs, and unhealthy fats, which not only cause weight gain but also cause your blood sugar levels to spike and crash. All those spikes and crashes can lead to increased hunger and cravings for more sugar.

When you eat too much sugar, your pancreas produces more insulin to keep your blood sugar levels stabilized. Over time, your pancreas can become overworked and stop functioning properly, leading to insulin resistance. So, try to eat low-sugar foods whenever you can.

Exercising Regularly

Regular physical activity means getting at least 150 minutes – or 30 minutes a day, five days a week – of moderate exercise, such as brisk walking, swimming, or biking. If you can’t fit in a 30-minute workout, break it up into smaller sessions throughout the day.

Regular physical activity hits the trifecta for lowering diabetes risk. Exercise can help you lose weight, lower your blood sugar, and boost your sensitivity to insulin, which helps keep your blood sugar levels within a normal range.

Do you spend most of your day sitting at a computer? Taking breaks during long bouts of inactivity can also help control blood sugar levels. Be sure to stand or walk a few steps every 30 minutes.

Other Ways To Prevent Diabetes

Beyond diet and exercise, there are other things you can do to lower your risk of diabetes.

Managing Stress

When you’re feeling stressed, your body releases stress hormones like cortisol and adrenaline. Unfortunately, these hormones also stop insulin-producing cells in your pancreas from working properly. And if stress doesn’t go away, your blood sugar levels will likely remain high.

With less stress in your life, you can keep your blood sugar levels down and have the energy you need to eat right and exercise. Take deep breaths, make time for things you enjoy, and reach out to friends and family when you need support.

Getting Enough Sleep

According to researchers, getting less than seven hours of sleep per night is linked to a higher risk of diabetes. When you don’t get enough sleep, your blood sugar levels may rise. Sleep disruption and obesity are closely linked as well.

Aim for at least 7-8 hours of sleep each night, and limit screen time for at least 30 minutes before bed so you can sleep more soundly.

Routine Screenings For Diabetes

Routine screenings, which are often done during an annual wellness exam, are also part of diabetes prevention. To confirm if you have prediabetes and diabetes, your provider may perform one or more of the following tests:

A1C Test

This blood test measures the percentage of blood sugar attached to your hemoglobin (the oxygen-carrying protein in your red blood cells) and shows your average blood sugar level over the past 2-3 months. You are not required to fast (stop eating for a set period of time) for an A1C test.

A1C of 6.5% or higher – You have diabetes
A1C between 5.7% and 6.4% – You have prediabetes
A1C of 5.6% or lower – Normal

Fasting Blood Sugar Test

You must fast overnight for a blood sugar test, which uses a blood sample to test your current blood sugar level.

126 mg/dL – You have diabetes
100 to 125 mg/dL – You have prediabetes
Less than 100 mg/dL – Normal

Glucose Tolerance Test

Your blood sugar level is tested after fasting overnight, then you drink a sugary liquid and your blood sugar level is tested again for the next two hours.

200 mg/dL or higher – You have diabetes
140 to 199 mg/dL – You have prediabetes
Less than 140 mg/dL – Normal

Ask your TrustCare provider for more details about diabetes screenings.

Let TrustCare Help You Stay Healthy

At TrustCare, we do everything we can to keep you informed about your diabetes risk, including routine screenings and check-ups. Our goal is to provide you with quality care so you can Feel Better Faster®.

TrustCare offers urgent care, primary care, pediatric primary care (TrustCare Kids), and more. Find a location near you today!