Did you know that type 2 diabetes is often preventable?
When someone has type 2 diabetes, their body becomes resistant to a hormone called insulin that helps control how much glucose (sugar) is in their body. We need a certain amount of sugar for energy. But when we have too much in our bodies, it becomes dangerous and can cause anything from a diabetic coma to health problems affecting the eyes, kidneys, nerves, and heart.
For most people, type 2 diabetes is preceded by a condition called prediabetes. In prediabetes, your body is starting to become resistant to insulin. It is diagnosed when the level of glucose in your blood is higher than the normal range, but not as high as it would be if you had diabetes.
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Many people don’t even know that prediabetes is a thing. But they should — because prediabetes doesn’t just increase a person’s risk of getting diabetes, but also their risk of heart disease and stroke.
The good news is that if you are diagnosed with prediabetes, you may be able to stop it from developing into type 2 diabetes.
Who is Most at Risk of Developing Prediabetes?
About one in three adults in the U.S. has prediabetes, but more than 80 percent of those people don’t know they have it. People are most likely to become prediabetic if they:
• Have a parent or a sibling with type 2 diabetes
• Are physically active fewer than three times a week
• Are 45 years old or older
• Smoke
• Have a body mass index (BMI) of greater than 25
• Have obstructive sleep apnea
• Have had gestational diabetes
• Have polycystic ovary syndrome (PCOS)
• Are Black, Hispanic/Latino American, Native American, Pacific Islander, or Asian American
Anyone can develop prediabetes. But the more of these risk factors you have, the more likely it becomes. The CDC offers a Prediabetes Risk Test to help you determine how likely you are to develop prediabetes.
Talk to your doctor about your risk for prediabetes and diabetes and whether you should get your blood sugar checked every year. Also talk to them before making any major changes to your diet, fitness routine, and other health habits.
How Can Diabetes Be Prevented?
If you are diagnosed with prediabetes, you can help avoid developing diabetes by making some lifestyle changes, including:
• Eating a healthy diet
• Getting enough exercise
• Getting enough sleep
• Quitting smoking
• Managing your stress levels
But making lasting lifestyle changes is often easier said than done. It can be difficult to do on our own. Most of us need help.
That’s why the CDC has developed the Lifestyle Change Program, which can reduce someone’s risk of developing type 2 diabetes by 58 percent. It includes:
• A CDC-approved curriculum
• A Lifestyle Coach who helps participants learn new skills, encourages them to set and meet goals, and helps them stay motivated
• A support group consisting of other program participants
During the first six months of this year-long program, which is available both in-person and virtually, participants meet once a week. During the second half of the year they meet once a month.
The cost varies depending on the location, the organization that’s offering it, and whether you’re doing it in-person or online. Some programs may require a referral from your doctor. The CDC website can help you locate a program near you. It’s fully covered by Medicare and Medicaid. And even if you aren’t covered by Medicare or Medicaid, the program is also often available for free!
Prediabetes is Preventable, Too
Many of the same health habits that can prevent prediabetes from becoming diabetes — especially diet and exercise — can also prevent prediabetes from happening in the first place. The younger we start practicing these habits, the better.
Our metabolism typically slows down as we get older. This metabolic change is partly a function of age and genetics, but muscle mass also plays a role. We naturally lose muscle mass starting around the age of 40, and fat forms in place of that muscle. This process is called sarcopenia. And the less muscle mass and the more fat we have, the slower our metabolism gets.
So if it seems harder and harder to stay in shape and avoid weight gain the older we get, that’s because it actually is. But the more we can do to stay active (both through cardiovascular exercise and muscle-building activities) and eat a health-promoting diet, the better — and not just for preventing prediabetes or diabetes. These wellness practices are also important for our heart health, cognitive health, and health overall.
IBX Is Here to Help
If you have pre-diabetes, I highly recommend the CDC’s Lifestyle Change Program as a way of taking control of your health and building habits that will help you avoid getting diabetes.
But if you have health insurance through Independence Blue Cross (IBX), you have access to other resources that can help, too, including:
• Registered Nurse Health Coaches, who are available 24/7/365 to answer your health questions and suggest resources
• Coverage for nutritional counseling, up to six visits per year with a registered dietician
You deserve to stay as healthy as possible. Often, we put our responsibilities ahead of our own needs — like work, parenting, and caregiving. And life can be draining and exhausting, so exercising more and eating better may seem out of reach.
But even small changes are better than nothing. And the healthier you are, the better your quality of life will be…and the more you’ll be able to be there for the people who depend on you.
This content was originally published on IBX Insights.
About Dr. Nuria Lopez-Pajares