Diabetes (diabetes mellitus) makes your blood glucose — blood sugar — too high. There are three types: type 1, gestational and type 2. Type 2 is the most common, and it can often be prevented, delayed or managed with lifestyle changes.
What goes wrong in type 2
Insulin is the hormone that helps glucose, your cells' main fuel from food, get into your cells. In type 2 diabetes the body doesn't make enough insulin or doesn't use it well — insulin resistance. Glucose then stays in the blood, and over time too much of it causes health problems.
Who is at risk
Your chances depend on a mix of genes and lifestyle. Risk factors include:
| Your health | Your background | Your history |
|---|---|---|
| Prediabetes — blood glucose higher than normal but not yet diabetes | Age 35 or older | Diabetes during pregnancy, or a baby born weighing 9 pounds or more |
| Overweight or obesity | Family history of diabetes | Heart disease or stroke |
| High blood pressure | Being African American, Alaska Native, American Indian, Asian American, Hispanic/Latino, Native Hawaiian or Pacific Islander | Depression |
| Low HDL ("good") cholesterol or high triglycerides | Polycystic ovary syndrome (PCOS) | |
| Acanthosis nigricans — darkened, thickened skin, especially at the neck or armpits | ||
| An inactive lifestyle; smoking |
What helps
- Lose weight — and keep it off. Losing 5% to 7% of your weight may prevent or delay diabetes: for someone weighing 200 pounds, that's 10 to 14 pounds.
- Eat for a healthy weight. Cut the calories you eat and drink: smaller portions, less fat and sugar, a variety from every food group with plenty of whole grains, fruits and vegetables. Limit red meat and avoid processed meats.
- Move. Aim for at least 30 minutes of activity on most days. Activity helps you lose weight and lowers blood glucose, and even small amounts help. If you haven't been active, ask your provider what's right for you, and start slowly.
- Don't smoke. Smoking can contribute to insulin resistance; if you smoke, try to quit.
- Ask about medicine. If your risk is high, your provider may suggest one of a few types of diabetes medicines.
The same changes can lower your risk of other diseases too — and you'll probably feel better and have more energy.
Sources
Based on the MedlinePlus health topic "How to Prevent Diabetes," National Library of Medicine, drawing on the National Institute of Diabetes and Digestive and Kidney Diseases; a work of the United States government in the public domain.
Licence: CC0 1.0 (public domain) · Adapted from medlineplus.gov
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