What is Diabetes?
There are two types of diabetes. Type 1 diabetes, or juvenile diabetes, is not preventable and usually occurs in people under the age of 30. It is a result of the body’s inability to produce enough insulin, the hormone produced by the pancreas that helps maintain healthy blood sugar levels.
Type 2 diabetes, however, can be prevented. People diagnosed with Type 2 diabetes may produce more insulin than a non-diabetic, but due to insulin resistance, they are unable to maintain healthy blood sugar levels.
More than 100 million U.S. adults are now living with diabetes or prediabetes, according to a 2017 report by the Centers for Disease Control and Prevention (CDC).
Important Definitions
Glucose – Food is broken down into glucose and gives the body energy. Glucose is carried through the blood to all of the cells in the body.
Insulin – This hormone is the “key” that allows the body’s cells to use glucose and change it into energy. If the body doesn’t have enough insulin, or can’t use insulin the right way, then the glucose isn’t able to get into the cells. Instead, it builds up in the bloodstream. This is known as high blood sugar.
Prediabetes – This condition happens when a person’s blood glucose (sugar) level or their hemoglobin A1C level is higher than normal, increasing the risk of developing Type 2 diabetes. Prediabetes is often reversed by taking action early, including eating healthier and getting physical activity.
- Prediabetes levels: Glucose - 101 - 125 mg/dl, Hemoglobin A1C - 5.6% - 7.0%
Symptoms of Diabetes
Symptoms may vary and often develop gradually. They can range from mild to severe, and some people may not experience any symptoms.
Symptoms may include:
- Increased thirst
- Increased hunger
- Fatigue
- Increased urination (especially at night)
- Weight loss
- Blurred vision
- Sores that do not heal
Causes of Type 2 Diabetes
Several risk factors have been linked to Type 2 diabetes, including:
- Obesity
- Lack of physical activity
- Genetics and family history
- Race and ethnicity
- Age
- High blood pressure
- Abnormal cholesterol
- A history of high blood glucose levels (hyperglycemia), prediabetes, or gestational diabetes
How to Prevent Type 2 Diabetes
There are many things that can reduce the chances of getting Type 2 diabetes, such as:
- Increasing activity levels. Exercise is very important and one of the best things to prevent diabetes.
- Losing weight.
- Seeing the doctor regularly.
- Eating healthier food.
- Getting the right amount of sleep.
- Asking for support from family and friends.
Encouraging healthy habits in the workplace is one important way to help your employees reduce the chances of Type 2 diabetes.
The “ABCs” of Diabetes
If an employee does have diabetes, the “ABCs” can help him or her to stay healthy. Other than keeping blood sugar low, some additional factors to focus on include:
A – A1C – This is a blood test that shows what a person’s average blood sugar level has been during the last few months. A common goal is below seven percent.*
B – Blood pressure – Controlling blood pressure is just as important as controlling blood sugar. A common goal is 140/90.*
C – Cholesterol – High cholesterol increases the risk of heart attacks, strokes, and other health problems. People who have diabetes are more likely to have a heart attack or stroke, as well as kidney disease. A common goal is LDL (“bad cholesterol”) below 100.*
Lifestyle Changes
Maintaining a healthy diet, being active, and not smoking or drinking are all important factors when controlling diabetes.
A person with diabetes should aim for the following servings each day:
- Grains: 6-8 servings
- Vegetables: 4-5 servings
- Fruits: 4-5 servings
- Dairy: 2-3 servings
- Lean meat, poultry, and fish: 6 servings or fewer
- Fats and oils: 2-3 servings
And these following servings each week:
- Sweets: 5 servings or fewer
- Nuts and seeds: 4-5 servings
Depending on certain types of insulin or medicines for diabetes, eating meals at the same time each day may be necessary to maintain steady blood sugar levels.
Always talk to your doctor before beginning any new exercise program.
*These levels depend on the severity of the diabetes, age, and any other health problems. A person with diabetes should talk to his or her doctor about what levels to aim for.