Diabetes is a serious health condition that affects millions of Americans. This common illness is characterized by high blood glucose levels. Left untreated, it can be life-threatening.
Here’s the thing: the most common type of diabetes is highly preventable. Check out these 10 fast facts about diabetes-including two ways to prevent it.
1. It is the seventh leading cause of death in the United States.
Diabetes is the seventh leading cause of death in America. It ranks just behind Alzheimer’s and just ahead of influenza and pneumonia. This makes diabetes one of the nation’s top killers.
2. Many people don’t know that they don’t have it.
More than 29 million Americans are living with diabetes. That’s 9.3 percent of the population. However, 8.1 million of these people don’t even know that they have this life-threatening condition.
3. There are three types of diabetes.
Three types of diabetes are diagnosed by doctors: Type 1, Type 2, and gestational diabetes. Type 1 diabetes occurs when the pancreas does not produce insulin. This type of diabetes affects only five percent of those with the illness.
Type 2 diabetes is the most common type of diabetes. This occurs when the body does not use insulin properly. Consequently, the pancreas creates extra insulin. This type of diabetes can often be prevented through healthy lifestyle. And at times, it can be controlled through lifestyle changes-like weight loss.
Gestational diabetes occurs during pregnancy. And it usually subsides after pregnancy. The CDC says gestational diabetes may affect up to 9.2 percent of pregnant women.
4. Prediabetes has become an epidemic.
Don’t let the “pre” in prediabetes fool you. While prediabetes might sound harmless, it’s not. Prediabetes is diagnosed when blood sugars are higher than normal, but not high enough to be categorized as full blown diabetes.
Nearly one out of three people have this condition. That’s 86,000,000 Americans. Here’s the scary thing: nine out of 10 people don’t know it.
Left unmanaged, prediabetes can pave the way to full blown diabetes. In fact, 15 to 30 percent of people with prediabetes will develop Type 2 diabetes within five years if recommended lifestyle changes are not made. In addition, prediabetes raises the risk of heart disease, blood vessel disease, high blood pressure, and stroke.
5. Diabetes elevates your risk of developing other health conditions.
Diabetes can come with serious health complications. For starters, research shows that those with diabetes are nearly two times more likely to die of cardiovascular disease than those who don’t have the illness. In addition, hospitalization associated with heart attack is 1.8 times higher among diabetics. And hospitalization rates associated with stroke are one and a half times higher than those who do not suffer from this disease. Further, diabetes can lead to blindness, kidney failure, and even depression.
6. Sugary beverages and diabetes go hand in hand.
Love that large Coke at lunch? How about that extra-large sweetened coffee? You may want to think twice about behaviors like these.
Drinking just one or two sugary drinks per day may increase your risk of developing Type 2 diabetes by 26 percent. Research shows that sugary beverages are the leading source of added sugar in the American diet. In fact, experts say that drinks loaded with sugar contain 36 percent of all added sugars in the American diet.
The link between sugary liquids and diabetes may be because sugary liquids (like soda) don’t have fiber. As a result, they’re processed differently by the body than sugary foods. This increases the rate at which sugar is released into the blood stream, which floods the organs with too much sugar. This could potentially increase the risk of Type 2 diabetes.
7. Diabetes can lead to amputations.
Diabetes and amputations go hand in hand. According to the American Diabetes Association, more than 70,000 non-traumatic lower-limb amputations were performed in adults with diabetes in 2010. And roughly 60 percent of non-traumatic lower-limb amputations in adults coincide with diagnosed diabetes.
8. Weight loss can help.
Almost 90 percent of those with Type 2 diabetes are overweight. This may be because excess weight interferes with insulin secretion, which in turn affects blood sugar.
Here’s the good news: weight loss can help decrease your risk of developing diabetes. In fact, experts say that dropping five to ten percent of your body weight cuts your risk. And studies show that eating right and exercising can reduce your risk of developing Type 2 diabetes by 40 to 60 percent.
9. Exercise is a preventative measure.
Aerobic exercise has many benefits. According to the American Diabetes Association, some of these benefits include: a healthier heart, stronger bones, decreased stress, and improved blood circulation. And best of all, regular exercise decreases your risk of Type 2 diabetes by helping to keep blood glucose in check.
The ADA says that your goal should be to exercise for 30 minutes five days a week. If this is too difficult, you can work out in intervals of ten minutes three times a day. Or you can start with five to ten minutes daily and build your capacity. That said, exercising for longer periods of time can help to increase weight loss.
10. Type 2 diabetes is preventable.
If these risk factors have scared you, don’t give up. It’s not too late to take measures to prevent diabetes, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
You can start by adopting healthy eating patterns. Whole grain foods are an excellent choice when it comes to starches. Consider choosing whole wheat bread instead of white bread. In addition, make fruits and vegetables a part of your routine. Choose different colored veggies to round out the vitamins you ingest. And choose lean meat or fish as opposed to fattier options. Plus, don’t forget to hydrate with lots of water instead of sugary beverages (like soda).
In addition, watch your portions. Fast foods and other convenience options can silently ramp up calories. So share a dish or eat just half of the meal you choose.
Make portion control a priority at home too. Experts say to divide your plate in two-and fill half of it with nutrient-rich fruits and veggies.
Further, setting goals can be helpful. The U.S. Department of Health and Human Services has some great questions that you can answer to begin the road to making a plan.