Hey there!
With this being Diabetes Awareness Month, I'm spreading awareness about the development, signs, and symptoms of type 2 diabetes, as well as ways to lower your risk of developing it.
Because knowledge is power, I’d like to help you ingrain the information I'm sharing about Diabetes in your mind long-term. And what better way to do that than to test your knowledge?!
Read the Diabetes information below and Take the Diabetes Awareness Quiz!
When you take the quiz, you automatically enter a draw to WIN a 30-Day Can-ji Kitchen Meal Plan and Coaching Session. The meal plan and coaching session will be tailored according to your goals.
How Type 2 Diabetes Develops
Type 2 diabetes involves a breakdown in the body's ability to effectively utilize insulin, a vital hormone responsible for regulating blood sugar levels. When you eat, the food breaks down into glucose (sugar), which enters the bloodstream. Insulin, produced by the pancreas, is responsible for transporting the glucose from your blood to your cells. Insulin acts as a key that unlocks cells, allowing glucose to enter and provide energy. This process helps maintain stable blood sugar levels.
Insulin resistance emerges when cells become less sensitive to insulin's effects, impeding glucose uptake. This condition often develops gradually over time. Dietary choices contribute significantly to the onset of insulin resistance. Certain foods, particularly those high in refined sugars and processed carbohydrates, prompt a rapid increase in blood sugar levels. This surge triggers the pancreas to release more insulin to manage the elevated glucose. Over time, frequent consumption of such foods can contribute to insulin resistance, exacerbating the risk of type 2 diabetes.
As insulin resistance progresses and the body's cells become less responsive to insulin's signals, this leads to higher levels of sugar remaining in the bloodstream after you eat., The pancreas responds by working harder, producing more insulin to compensate. However, over time, this heightened demand can exhaust the insulin-producing cells in the pancreas, leading to reduced insulin production. This imbalance between insulin levels and the body's needs results in consistently elevated blood sugar levels, marking the progression from insulin resistance to the onset of type 2 diabetes.
Type 2 Diabetes Signs & Symptoms
Frequent Urination (Polyuria): Individuals might notice an increase in urination frequency, particularly during the day and even at night (nocturia). This occurs because the kidneys work overtime to filter and absorb excess sugar in the blood. It leads to more urine production, resulting in increased trips to the restroom.
Increased Thirst (Polydipsia): Excessive urination can lead to dehydration, causing increased thirst. People with uncontrolled diabetes often feel unusually thirsty, as the body tries to compensate for fluid loss due to frequent urination.
Unexplained Weight Loss: Despite maintaining regular eating habits or sometimes increased appetite, unexplained weight loss can occur. This happens because the body can't effectively utilize glucose for energy, so it starts burning fat and muscle for fuel.
Fatigue: Feeling excessively tired or fatigued, especially after meals, can be a sign of type 2 diabetes. Due to inefficient glucose utilization, cells lack energy, leading to fatigue and a general sense of low energy levels.
Blurred Vision: High blood sugar levels can affect the lenses in the eyes, leading to blurred vision. This symptom might develop gradually and can affect the ability to focus clearly.
Slow Wound Healing: Diabetes can impair the body's ability to heal wounds. Even minor cuts and injuries might take longer to heal, increasing the risk of infections.
Recurrent Infections: Individuals with uncontrolled diabetes may experience frequent infections, such as urinary tract infections, yeast infections, or skin infections. High blood sugar levels can weaken the immune system, making it harder for the body to fight off infections.
These symptoms can appear gradually and may not be immediately noticeable. Some individuals may experience only a few symptoms initially, while others might notice a combination.
It's essential to recognize these signs, especially if they persist over time or become more pronounced. Early detection and timely medical evaluation are crucial to prevent complications associated with uncontrolled diabetes.
Diagnosis of Type 2 Diabetes
Diagnosing type 2 diabetes typically involves blood tests to measure blood sugar levels. The primary diagnostic tests include fasting plasma glucose (FPG), oral glucose tolerance test (OGTT), and HbA1c test.
These tests help healthcare professionals assess blood sugar levels and determine if they fall within the normal range or indicate prediabetes or diabetes. Early diagnosis empowers individuals to take proactive steps toward managing their condition effectively.
Lifestyle-Related Risk Factors for Developing Type 2 Diabetes
Unhealthy Eating Habits: A diet high in processed and sugary foods can lead to weight gain and insulin resistance, increasing the risk of type 2 diabetes.
Excess Body Weight: Being overweight or obese is one of the most significant risk factors for type 2 diabetes.
Stress: Chronic stress can lead to unhealthy eating habits, insulin resistance and weight gain, increasing the risk of diabetes.
Lack of Physical Activity: A sedentary lifestyle can contribute to weight gain and reduced insulin sensitivity, making diabetes more likely.
Family History: A family history of diabetes can raise your risk, as genetics play a role in this disease.
High Blood Pressure: Hypertension is often associated with type 2 diabetes, and the two conditions can exacerbate each other.
High Cholesterol: Elevated cholesterol levels can lead to insulin resistance and are linked to diabetes.
Polycystic Ovary Syndrome (PCOS): Women with PCOS are at higher risk due to hormonal imbalances.
Age: The risk of type 2 diabetes increases with age, especially after 45.
Gestational Diabetes: Women who had gestational diabetes during pregnancy have a higher risk of developing type 2 diabetes later in life.
How to Lower the Risk of Developing Type 2 Diabetes
Healthy Eating: Focus on a balanced diet rich in whole (real) foods, complex carbs, fruits, vegetables, lean proteins, and healthy fats. Minimize sugary and processed foods.
Maintain a Healthy Weight: If you're overweight, a modest weight loss (5-10% of your body weight) can significantly lower your diabetes risk.
Manage Stress: Implement stress-reduction techniques such as meditation, yoga, physical activity or deep breathing exercises.
Regular Exercise: Aim for at least 150 minutes of moderate-intensity physical activity per week to manage stress and improve insulin sensitivity.
Regular Health Check-Ups: Stay informed about your blood pressure, cholesterol, and blood sugar levels. Early detection and management are key.
Know Your Family History: Understand your genetic predisposition and discuss it with your healthcare provider.
Limit Alcohol: Limit your alcohol intake to up to one drink (i.e., 12-ounce beer, 5oz wine, 1.5 liquor) per day for women and up to two drinks per day for men. Excessive alcohol consumption can increase the risk of diabetes.
Quit Smoking: Smoking is associated with an elevated risk of diabetes. Talk to your health care provider about options to quit and seek support.
Regular Sleep: Aim for 7-9 hours of quality sleep each night to support overall health and reduce stress.
Reduce Sugar Intake: Minimize added sugars in your diet, as they can lead to weight gain and insulin resistance, increasing the risk of type 2 diabetes.
By incorporating these lifestyle changes and maintaining a proactive approach to your health, you can significantly reduce the risk of developing type 2 diabetes and lead a healthier, more fulfilling life.
Here's what to do next:
Click the provided link to Take the Quiz.
Submit your Quiz by November 28, 2023, to qualify to WIN the 30-Day Can-ji Kitchen Meal Plan and Coaching Session.
Good luck!
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