Should You Be Worried About Type 2 Diabetes?

Introduction

Type 2 diabetes tends to sneak up on people. Because early symptoms can be subtle, many people go years without knowing that they have it.

But the long-term effects of diabetes are far from minor. The disease causes sugar to build up in the blood and affects how the body converts food into energy. This can lead to a heart attack, stroke, kidney failure, and blindness.

Fortunately, experts know what factors can increase your risk of diabetes. They also have determined that healthy lifestyle choices can help prevent the disease—even if you are at high risk

The importance of screening

Early symptoms of type 2 diabetes include:

• excessive thirst and frequent urination
• weight loss
• fatigue
• frequent skin, gum, bladder, or vaginal infections
• slow-healing cuts or bruises
• blurred vision
• numb hands or feet.

Diabetes often strikes without warning. That's why it's important to get screened for the disease. Ask your doctor how often and at what age you should be screened.

Genes, age, and lifestyle

Type 2 diabetes has a definite genetic link. Your risk is higher if you have a first-degree relative with diabetes. The disease also is more common among African-Americans, Asians, Hispanics, American Indians, and Pacific Islanders than it is among Caucasians.

Age also affects your risk. Most people who get type 2 diabetes are older than age 45, and the risk rises significantly after age 55. However, younger people are not immune. In fact, children and teenagers have begun developing type 2 diabetes at an alarming rate.

Women also face a somewhat higher risk than men. This is particularly true of older women who are overweight.

Experts say lifestyle factors can affect a person's risk of diabetes as much as—if not more than—age and genes. These factors are in your own control, including a healthy diet and exercise.

Three Healthy Choices

The following three strategies have been shown to significantly reduce your diabetes risk.

Get Active

In one study, the most active of women ages 55 to 69 were half as likely to develop diabetes as the least active women. Regular exercise helps the body process blood sugar efficiently. It also can help you maintain a healthy weight.

How much is needed? Experts recommend at least 30 minutes of moderate activity on most days of the week. If you're just beginning to exercise, start slowly. For instance, try 20 minutes, three times a week, and gradually increase that amount.

One key for sticking to exercise: Choose activities you enjoy. For some, that might be brisk walking and biking. For others, it might mean dancing or mowing the lawn.

Maintain a healthy weight

About 80% of people with type 2 diabetes are overweight. Where you gain weight also comes into play. Diabetes is more common in people who gain weight around their waists—or "apple-shapes"—than in those who gain weight around their hips and thighs—or "pear-shapes."

Heavy women also have a higher risk of giving birth to babies weighing more than nine pounds. This is a marker for gestational diabetes, a form of the disease that only occurs during pregnancy. Women who have had gestational diabetes need to be particularly cautious about type 2 diabetes.

If you need to reduce your weight, it's best to commit to a healthy weight loss goal of one to two pounds a week. You can do this by cutting your normal food intake by 500 to 1,000 calories a day. Regular exercise can help you lose more weight each week—and keep it off.

Fiber up

Researchers found that women ages 40 to 65 who consumed a lot of high-fiber carbohydrates and avoided low-fiber ones—such as white bread, white rice, and french fries—cut their risk of type 2 diabetes by more than half.

Experts say to aim for about 25 grams of fiber daily. To increase your fiber intake, try these strategies:

• Eat plenty of fruits, vegetables, and beans. Be sure to eat the skin on produce when it's edible—this often contains the most fiber. For instance, a baked potato with skin has 4.8 grams of fiber. But one without the skin only has 2.3 grams.
• Choose whole-grain breads and cereals.
• Replace refined grains with whole-wheat flour and brown rice.