Lowering your Risk for Diabetes
Healthy Living in Washington D.C
Summer is here, and many people in the DMV are looking forward to celebrating and spending this time of the year with family and friends. Although this can be a joyous time, it can also be challenging for people living with Diabetes. Diabetes is a serious medical condition that affects many older adults here in the Washington, DC area. It’s estimated that 9.1% of DC residents have Diabetes.
What is Diabetes?
Diabetes is a long-lasting health condition that affects how your body turns food into energy. Most of the food you eat is broken down into sugar, also called glucose, and then released into your bloodstream. As your blood sugar rises, your pancreas releases insulin, which helps your body’s cells absorb the sugar to use as energy.
If you have Diabetes, your body’s ability to use insulin is damaged. This condition can become dangerous if someone with Diabetes allows their blood glucose, also called blood sugar, to get too high. Over time, this can lead to other serious health problems, like kidney disease, heart disease, eye damage, and nerve pain.
What are the different types of Diabetes?
Type 1 Diabetes occurs when your pancreas stops making insulin. Approximately 5-10% of the people who have diabetes have type 1. It’s usually diagnosed in children, teens, and young adults. Currently, there is no cure for this type of diabetes.
Risk Factors
Age: Type 1 Diabetes is usually diagnosed in children, teens, and young adults
Family History: if you have a parent or sibling with Type 1 Diabetes
Type 2 Diabetes occurs when your body doesn’t produce enough insulin or doesn’t use insulin well. About 90-95% of people with diabetes have type 2. It develops over many years and is usually diagnosed in adults, but there has been a rise in younger adults
Risk Factors
Have prediabetes.
Are overweight.
Older Adult
Have a parent or sibling with type 2 diabetes.
Live a sedentary life.
History of gestational diabetes ( Diabetes during pregnancy) or given birth to a baby who weighed over 9 pounds.
African American, Hispanic or Latino, American Indian, or Alaska Native person. Some Pacific Islanders and Asian American people are also at higher risk.
Gestational diabetes develops in pregnant women who have never had diabetes. Gestational diabetes usually goes away after your baby is born but increases your risk for type 2 diabetes later in life.
What is Prediabetes?
Don’t have Diabetes? Many people don’t know they have diabetes until it’s been there for a while. If you’re pre-diabetic -- use this time to understand what changes you can make that can slow down or prevent the progression to Diabetes. Both nutrition and movement are essential for preventing and treating Diabetes.
Per the CDC, “In the United States, 96 million adults—more than 1 in 3—have prediabetes. What’s more, more than 8 in 10 of them don’t know they have it.” How can you find out if you have prediabetes? Make sure you’ve been screened for it! During your annual check-up, ask for the A1C test. This test An A1C test result reflects your average blood sugar level for the past two to three months. With prediabetes, blood sugar levels are higher than normal but not high enough yet to be diagnosed as type 2 diabetes. Prediabetes raises your risk for type 2 diabetes, heart disease, stroke, and other serious health issues.
How do I lower my risk for Type 2 Diabetes?
The good news is there are small steps you can take to know your risks and delay or prevent type 2 diabetes--which is the most common form of diabetes in older adults.
Take the A1C Test: Talk with your doctor about taking the A1C test to lower your risks of developing complications from Diabetes.
Know Your BMI: Knowing your Body Mass Index (BMI) helps determine if your weight puts you at risk for prediabetes and how to lose weight.
Tips for Lowering Risks for Type 2 Diabetes
Tip #1
Limit foods containing high sugar, like sugar-sweetened beverages and pastries, white rice, white pasta, and white bread.
Tip #2
Higher green vegetable consumption is associated with a lower risk of developing type 2 diabetes; among people with diabetes, higher green vegetable intake is associated with lower HbA1c levels.
Tip #3
Incorporate 150 minutes of moderate activity, such as walking or swimming, into your week. During exercise, your body’s cells absorb insulin more readily, which works more effectively to lower your blood sugar.
Tip #4
During your annual check-up, your doctor will screen you for various health conditions, including diabetes, and provide customized health education that you can integrate into your lifestyle.
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