How can type 2 diabetes be prevented?

How can type 2 diabetes be prevented?

 

Research shows that modest weight loss and regular physical activity can help prevent or delay type 2 diabetes by up to 58% in people with prediabetes. Modest weight loss means 5% to 7% of body weight, which is 10 to 14 pounds for a 200-pound person. Getting at least 150 minutes each week of physical activity, such as brisk walking, also is important.

The lifestyle change program offered through the National Diabetes Prevention Program—led by CDC—can help participants adopt the healthy habits needed to prevent type 2 diabetes. Trained lifestyle coaches lead classes to help participants improve their food choices, increase physical activity, and learn coping skills to maintain weight loss and healthy lifestyle changes.

Many factors increase your risk for prediabetes and type 2 diabetes. To find out more about your risk, see which characteristics in this list apply to you.

• I am 45 years of age or older.


• I am overweight.


• I have a parent with diabetes.


• I have a sister or brother with diabetes.


• My family background is African-American, Hispanic/Latino, American-Indian, Asian-American, or Pacific-Islander.


• I had diabetes while I was pregnant (gestational diabetes), or I gave birth to a baby weighing 9 pounds or more.


• I am physically active less than three times a week.

It is important to find out early if you have prediabetes or type 2 diabetes, because early treatment can prevent serious problems that diabetes can cause, such as loss of eyesight or kidney damage.

Find out if you could have prediabetes by taking the online quiz on this page. If the quiz shows you could have prediabetes, talk to a health care provider as soon as possible. You also can download and print a copy at Prediabetes Screening Test  [PDF-758 KB] or Cuestionario para la detección de la prediabetes  [PDF-455 KB].

If you are 45 years of age or older, you should consider getting a blood test from a health care provider for prediabetes and diabetes, especially if you are overweight.

 

 

 

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About Diabetes

About Diabetes

Insulin is a hormone produced by the pancreas that allows your body cells to use blood glucose (sugar) for energy. Food is converted into glucose before it is absorbed into our bloodstream. The pancreas then releases insulin to move the glucose from the bloodstream into the body cells for use or storage. People with diabetes are unable to fully use the glucose in their bloodstream due to:

• lack of insulin in the body


• insulin is ineffective

There are three major types of diabetes:

• 
  

  Type 1 Diabetes

  
  
  
  
  • no insulin is produced due to damaged pancreatic cells
  
  
  • usually diagnosed in children or young adults although it can occur at any age
  
  
  • insulin is needed for treatment
  
  
  • complications are sudden and life-threatening
  
  
  
  


• 
  

  Type 2 Diabetes

  
  
  
  
  • insulin produced is not enough or not effective (insulin resistance)
  
  
  • occurs more frequently in people over 40 years old, particularly those who are overweight and physically inactive
  
  
  • more younger adults and children are developing Type 2 Diabetes
  
  
  • can be controlled with proper diet and exercise but most diabetics also need oral medication
  
  
  
  


• 
  

  Gestational Diabetes Mellitus (GDM)

  
  
  
  
  • Occurs in about 2-5% of all pregnancies. Women who were not diagnosed to have diabetes previously show high blood glucose levels during pregnancy.
  
  
  • needs specialised obstetric care to reduce serious complications to the unborn baby
  
  
  
  

Signs & symptoms

The common symptoms of diabetes are:

• frequent thirst despite drinking lots of water


• constant hunger


• constant tiredness


• itchy skin especially around the genital area


• passing excessive urine during day and night


• weight loss despite good appetite


• poor healing of cuts and wounds

Complications

Uncontrolled diabetes can lead to high blood glucose (hyperglycaemia) and low blood glucose (hypoglycaemia).Both situations can cause a diabetic to become very sick very quickly and even go into a coma.

The long-term complications of diabetes include:

• coronary heart disease such as angina, heart attack


• stroke


• eye disease


• kidney disease


• foot disease such as numbness, ulcers and even gangrene


• nerve disease which can lead to problems such as impotence and diarrhoea

Screening & diagnosis

Diabetes can be detected through a blood glucose test.

You have diabetes mellitus if your

• Random Blood Glucose is 11.1 mmol/L or higher


• Fasting Blood Glucose is 7.0 mmol/L or higher

TEST (mmol/L)	Normal	Diabetic
Random blood glucose (check anytime of the day)	< 7.8	≥ 11.1
Fasting blood glucose (tested in the morning after 8 hours of overnight fast)	≤ 6.0	≥ 7.0

Treatment

Diabetes is a life-long disease. It can be controlled if you do the following:

Your diabetes may be controlled through diet or a combination of diet and medication. Follow your doctor's instructions on diet and/or medication.

Oral medication

All medicines must be taken regularly at the correct dosages at the given times as advised by your doctor

• Sulphonylureas (SUs)


• Non-SU Secretagogues


• Biguanides


• Alpha-Glucosidase Inhibitors


• Thiazolidinediones

As in all medicines, sometimes side effects such as skin rashes, eye swelling, vomiting, diarrhoea may occur and these have to be reported to your doctor at once.

Insulin

There are different types of insulin. Some are short-acting and others are long-acting, while still others are a mixture of both. Your doctor will prescribe the exact amount of the specific types of insulin you would need.

• Follow instructions carefully and do not make any changes without consulting your doctor


• Always keep all insulin bottles plus an extra spare bottle in the refrigerator when not in use


• Short acting insulins by themselves or as part of a mixture need to be injected about 30 minutes before a meal

Self-care

A diabetic person has to take extra care of his body to maintain good health.

Foot care

As a diabetic, you have a higher risk of foot problems. In serious cases, it can lead to amputations. Taking care of your feet is very important:



Wash your feet daily with soap and water.






After washing, dry them fully, especially in between the toes.






Keep your toe nails short, trimming them straight across to avoid ingrown toenails.






Moisturise your feet daily to prevent dryness and cracking of the skin.






Examine your feet daily for scratches, cuts, blisters and corns. Use a mirror to check the sole of your feet.






Use shoes that fit well and wear clean cotton socks which have loose fitting elastic tops.






See your family doctor for screening of your feet every year.






If you have any corns or any wounds that are not healing well, seek help from your doctor as soon as possible.

Eye care

Diabetes can cause severe eye problems where the small blood vessels in the eyes become damaged (diabetic retinopathy) and can lead to blindness.

It is important to have regular eye check-ups at least once a year.

You can get your retinae (inside surfaces of your eyes) photographed by a procedure called retinal photography to detect any damage to small blood vessels. The doctor might also perform laser photocoagulapathy, a form of highpowered light and heat energy, to prevent further damage.

Skincare

Avoid skin injury as diabetes makes the skin more prone to many problems such as rashes, infections and colour changes.

• Wash every part of the body while bathing using mild soap and warm water.


• Dry all parts of the body using a clean towel.


• Pay attention when washing and drying skin folds in areas such as under the breasts, abdominal folds and groin area.


• Apply moisturising cream to keep skin moist and soft.


• Treat all cuts and scratches at once, wash with soap and water and then apply mild antiseptic lotion.


• See a doctor if the skin injury does not heal in 2-3 days.

Dental care

Dental care is important as many infections start in the mouth.

• Brush your teeth twice a day – after breakfast and before bedtime.


• Use a soft toothbrush to prevent gum injury.


• Rinse your mouth after every meal or snack.


• Floss your teeth gently after meals to remove food particles between your teeth.


• Dental check-ups: Inform your dentist that you have diabetes and visit him at least once a year.

Prevention

Lead a healthy lifestyle

• 
  

  Have a proper diet

  
  Besides insulin and medicines, eating a healthy diet helps you keep your blood glucose under control. It also helps to maintain your weight at a healthy level. Use the Healthy Diet Pyramid.


• 
  

  Engage in regular physical activity

  
  Regular physical activity is an important part of your diabetes control. It helps to prevent the onset of complications. Exercise also helps to control your weight and keeps your heart healthy. Consult your family doctor before starting any exercise programme.


• 
  

  Do not smoke

  
  Smoking worsens the narrowing of blood vessels already caused by diabetes. It reduces blood flow to many organs and leads to many serious complications.


• 
  

  Limit your alcohol intake

  
  Alcohol interferes with your meal plan and blood glucose control, especially if you are taking insulin or medicines for your diabetes.

 

 

 

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Living with type 1 diabetes

Living with type 1 diabetes

If you have type 1 diabetes, you'll need to look after your health very carefully.

Caring for your health will make treating your diabetes easier and minimise your risk of developing complications.

Regular reviews

Type 1 diabetes is a long-term condition, which means you'll be in regular contact with your diabetes care team. Developing a good relationship with the team will enable you to freely discuss your symptoms or any concerns that you have.

The more they know, the more they can help you. Your GP or diabetes care team will also need to check your eyes, feet and nerves regularly, because they can also be affected by diabetes.

HbA1c test

You should be tested each year to see how well your diabetes is being controlled over the long term.

A blood sample will be taken from your arm and a test known as the HbA1c test carried out. It measures how much glucose is in your red blood cells, and gives your blood glucose levels for the previous two to three months.

The HbA1c target for most people with diabetes is below 48 mmol/mol. There's evidence to show that this level can reduce the risk of complications, such as nerve damage, eye disease, kidney disease and heart disease.

An HbA1c of less than 58 mmol/mol is recommended for those at risk of severe hypoglycaemia (an abnormally low level of blood glucose).

The Diabetes UK website has more information about theHbA1c test.

Healthy eating

It's not true that if you have diabetes you'll need to stick to a special diet. You should eat a healthy diet that's high in fibre and fruit and vegetables, and low in fat, salt and sugar.

Read more about healthy eating.

Different foods will affect you in different ways, so it's important to know what to eat and when to get the right amount of glucose for the insulin you're taking. A diabetes dietitian can help you work out a dietary plan that can be adapted to your specific needs.

It's fine for people with diabetes to eat carbohydrates. Your dietitian will explain "carb counting" to you – matching your insulin requirement with the volume of carbohydrates that you eat or drink.

The Diabetes UK website has more information about healthy eating and carb counting and insulin adjustment.

Regular exercise

As physical activity lowers your blood glucose level, it's very important to exercise regularly if you have diabetes.

Like anyone else, you should aim to do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week. However, speak to your GP or diabetes care team before starting a new activity.

As exercise will affect your blood glucose level, you and your care team may have to adjust your insulin treatment or diet to keep your blood glucose level steady.

Don't smoke

If you have diabetes, your risk of developing a cardiovascular disease, such as a heart attack or stroke, is increased.

As well as increasing this risk further, smoking also increases your risk of developing many other serious smoking-related conditions, such as lung cancer.

If you want to give up smoking, your GP can provide you with advice, support and treatment to help you quit.

Read more about stopping smoking.

Limit alcohol

If you have diabetes, drink alcohol in moderation (if you drink), and never drink alcohol on an empty stomach. Depending on the amount you drink, alcohol can cause either high or low blood glucose levels (hyperglycaemia or hypoglycaemia).

Drinking alcohol may also affect your ability to carry out insulin treatment or blood glucose monitoring, so always be careful not to drink too much. The recommended daily alcohol limit is three to four units for men and two to three units for women.

Read more about alcohol units.

Keeping well

People with a long-term condition, such as type 1 diabetes, are encouraged to get a flu jab each autumn to protect against flu (influenza). A pneumoccocal vaccination, which protects against a serious chest infection called pneumococcal pneumonia, is also recommended.

 

 

 

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