Early detection, diet, exercise can prevent Type 2 diabetes

Type 2 diabetes affects over 23 million Americans today. Approximately 1.6 million new cases are diagnosed in adults 20 years and older.

Diabetes is a disease of high blood sugar due to the body’s resistance to insulin. Normally food is broken into glucose (sugar) and taken up by cells with the help of insulin. Malfunction of this process causes high blood sugar that over time damages nerves and blood vessels, leading to heart disease, stroke, kidney disease, blindness and amputation.

It is important to recognize the early symptoms of diabetes. They include increasing thirst, extreme hunger, frequent urination, fatigue and exhaustion. The elevated sugar causes a delay in healing of cuts and bruises and frequent infections. But some people may experience no symptoms at all.

These complications are not only devastating but expensive. In 2006, it cost the United States 22.9 billion dollars in direct medical costs. A diabetic individual can spend up to $10,000 to treat the disease and its complications. The risk of death among diabetics is twice that of same aged healthy adults; hence, prevention is key.

The good news is that Type 2 diabetes is largely a preventable disease. The first step in prevention is identifying if you are at risk. The strongest risk factors are obesity and physical inactivity. Evaluate your diet and lifestyle and calculate your body mass index. A BMI of greater than 30 is considered obese. Genetics also play a big role, so you should get a detailed family history. You are at greater risk if you are obese and have a relative that has the disease.

The mainstay of prevention is lifestyle modification. By adding regular exercise and a low-fat healthy diet, you are ahead of the game. Research has shown that diabetes can be prevented or delayed with weight loss: a federally funded study of over 3000 adults showed weight loss of 5-7% decreased their risk of diabetes by 58 %.

A healthy diet starts with small portions that include lean beef or pork, skinless chicken, turkey and fish that is grilled, steamed and broiled not fried. Other proteins that can be added are kidney beans and lentils. It is better to use unsaturated fats like olive oil rather than solid fats in cooking. Add whole grain foods like brown rice, wild rice, corn, oatmeal and lots of non-starch vegetables, like broccoli, spinach and carrots. Limit daily snacks to nuts and seeds rather than cookies and cakes.

Next, get moving! Incorporate a modest exercise program into your day. Try taking a walk or jog, go swimming, cycling, doing some gardening, or any other physically active hobby for 45 minutes a day. It is important to choose an activity that you enjoy so exercise becomes a fun and relaxing part of your day. Regular exercise increases resting energy expenditure and burns more calories. Over a period of time it has longer and greater effects.

Lastly, remember to have regular health checkups by a healthcare professional.

It is imperative to have age-appropriate screening tests. Screening for diabetes starts with a fasting glucose test usually done at the age of 45. The development of diabetes is frequently associated with a host of other chronic diseases like hypertension, high cholesterol and heart disease. Therefore, early detection along with a healthy diet and regular exercise will help keep this devastating disease and its complications at bay.