November: National Diabetes Month

November marks National Diabetes Month in the United States, an opportunity to focus on a pressing global health issue and all the steps we can take to prevent it. Diabetes affects millions worldwide, and the numbers keep growing. If left unmanaged, diabetes can lead to severe complications like heart disease, kidney failure, and blindness, among others. Yet, many people with diabetes remain unaware of their condition. Understanding the risk factors, causes, and steps to prevent diabetes is essential for everyone.

The Impact of Diabetes

Diabetes is a chronic disease that impacts the body’s ability to process glucose.  This leads to accumulation of glucose in the blood instead of entering the cells where it is used to generate energy. High blood glucose (or blood sugar) is the hallmark of diabetes. Without proper management, high blood glucose can damage many organs and systems over time. The World Health Organization reports that over 422 million people globally live with diabetes (1). In the United States alone, approximately 38 million adults have diabetes (2), and an estimated 8.5 million are undiagnosed (3)

Understanding Prediabetes and Insulin Resistance

Before developing diabetes, many people experience a condition called prediabetes. Prediabetes means blood sugar levels are higher than normal but not yet at diabetic levels. In the United States, more than 96 million adults have prediabetes, and most don’t know it (3A).

Type 2 diabetes and prediabetes are two different stages of the same disease that is caused by insulin resistance. Insulin resistance occurs when cells in your muscles, fat, and liver don’t respond well to insulin, a hormone that helps control blood glucose. Think about insulin as the key that opens the door to allow glucose to enter every cell of your body to provide energy.  When insulin resistance develops, the body produces more insulin to overcome the resistance and help glucose enter the cells. Over time, this excess demand can exhaust the cells that produce insulin leading to prediabetes and eventually type 2 diabetes.

Risk Factors for Diabetes

Certain factors increase the risk of developing prediabetes and type 2 diabetes. These include:

•  Family History: A family history of diabetes increases your risk.
• Age: People over 45 are at higher risk, although obese children can also develop type 2 diabetes.
• Overweight and Obesity: Excess weight is a leading risk factor for type 2 diabetes.
• Sedentary Lifestyle: Lack of physical activity reduces insulin sensitivity.
• Prediabetes: Without lifestyle changes, up to 50% of people with prediabetes will develop type 2 diabetes within five to 10 years (4).
• Gestation diabetes: Have ever had gestational diabetes (diabetes during pregnancy) or given birth to a baby who weighed over 9 pounds.
• Race/ethnicity: Are an African American, Hispanic or Latino, American Indian, or Alaska Native person.

5 Steps to Prevent Diabetes

The good news is that type 2 diabetes, is largely preventable. By making small but significant lifestyle changes, people can lower their risk of developing the disease. Here are some effective ways to prevent diabetes.

Step 1: Adopt a Healthy Diet

Eating a balanced diet helps maintain a healthy weight.

Focus on consuming:

• Whole Foods: Choose whole grains, vegetables, fruits, lean proteins, and healthy fats.
• Fiber-Rich Foods: High-fiber foods help manage blood glucose by slowing sugar absorption.

Avoid consuming:

• Limit Processed Foods: Avoid sugary drinks, processed snacks, and refined carbs, as they make the cells in your pancreas work hard to introduce all that glucose in the cells.

Step 2: Increase Physical Activity

Exercise helps control blood glucose and improve insulin sensitivity. Physical activity your body needs:

• 30 Minutes of Exercise Daily: Brisk walking, cycling, swimming, or jogging help maintain healthy blood glucose levels.
• Strength Training: Muscle-building exercises help increase your metabolism and control weight.
• Incorporating movement into your daily routine is one of the most effective ways to prevent diabetes.

Step 3: Maintain a Healthy Weight

Excess weight is a major risk factor for type 2 diabetes. Losing even 5–7% of body weight can reduce your diabetes risk by 58% (5).

Step 4: Manage Stress Levels

Stress has a direct impact on blood glucose levels. Chronic stress triggers the release of hormones that can increase blood glucose.

To manage stress:

• Practice Relaxation Techniques: Meditation, yoga, and deep breathing can help.
• Exercise Regularly: Physical activity reduces stress and boosts mood.
• Keeping stress in check can improve mental health and physical well-being, making it easier to manage blood glucose.

Step 5: Get Enough Sleep

Quality sleep is vital for maintaining healthy blood sugar levels. Poor sleep impacts the body’s insulin sensitivity, increasing the risk of type 2 diabetes. The recommendation for sleep is 7–9 hours per night to support overall health.

The Role of Community Support in Prevention

Diabetes prevention is not just an individual effort; it requires a community approach. Support from family, friends, clinicians, and educated support resources will make lifestyle changes possible and sustainable.

Catching the disease early is also key! Ask your doctor for an A1C test today. If you have prediabetes, the Nutu App is here to support you and help you reverse prediabetes. Reversing prediabetes and preventing the progression of prediabetes to type 2 diabetes will take time and patience, but with Nutu App’s unique Nutu Score, and our helpful nudges on your side, we know you can be successful.

Learn more about the Nutu App

See if you are at risk for prediabetes

References:

1. World Health Organization. Breaking Barries, Bridging Gaps. Available at:  World Diabetes Day 2024.  Accessed Nov. 8, 2024.
2. National Institute of Health. National Diabetes Month 2024. Available at: National Diabetes Month 2024 - NIDDK. Accessed Nov. 8, 2024.
3. American Diabetes Association. Statistics About Diabetes. Available at: https://diabetes.org/about-diabetes/statistics/about-diabetes

Accessed Nov. 8, 2024.

1. National Institute of Health.  https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance#:~:text=People%20with%20prediabetes%20have%20up,next%205%20to%2010%20years.
2. Centers for Disease Control and Prevention.  Prediabetes-Your Chance to Prevent Type 2 Diabetes. Available at: Prediabetes – Your Chance to Prevent Type 2 Diabetes | Diabetes | CDC. Accessed Nov. 8, 2024.