Simple Steps to Prevent and Manage Type II Diabetes

Risk factors for Type II Diabetes

A variety of factors contribute to your risk of developing Type II diabetes, some of which you can control, and some are purely part of the genetic lottery. Still, being aware of these factors and/or managing them to the best of your ability will help reduce risk or stop it before it develops further and complications begin.

Risk factors to consider include:

• Being overweight.
• Aging: Your risk increases at ages 45 and older.
• Having a family history of diabetes.
• Developing gestational diabetes while pregnant.
• Belonging to certain ethnic groups, who are at higher risk, including Native American, African American, Latino, or Asian groups.
• Low physical activity levels. Sedentary lifestyles increase weight and other factors that contribute to Type II diabetes.
• High blood pressure.
• Low HDL cholesterol and high triglycerides.

Parsing Pre-diabetes

It used to be called “borderline,” but health care providers have shifted to calling it “pre-diabetes.” Palmer says the call is made when you have higher than normal blood sugar, but not quite high enough to cause the havoc in the body that can be classified as diabetic. That may mean you’re unaware it’s even happening. (Full-blown Type II diabetes symptoms include excessive thirst, urination, blurry vision, and fatigue, among other things.)

The good news is that it is possible to reverse pre-diabetes and lower blood sugar back down into the normal range. Even better, it also comes off your medical chart.

Weight Loss for Diabetes

The evidence is highly conclusive that losing weight matters. In 2001, the government launched the Diabetes Prevention Plan Trial and put thousands of people on a food plan to see if it made a difference.

“It was so conclusive they stopped the study early,” Palmer says. “If subjects lost weight, their blood sugar went down.” And it didn’t have to be 80 to 100 pounds, either. “If the subjects lost just 5 to 7 percent of their body weight, they decreased their risk of diabetes by 58 percent. That’s really significant.”

Even so, the prospect of losing weight can seem insurmountable. Palmer says it’s important to start small. “For every 2.2 pounds you lose, you decrease the risk of diabetes by 11 percent. A little bit of weight loss makes a big difference.”

Exercise for Diabetes

The Diabetes Prevention Plan Trial had another conclusion: Exercise made a difference, too. Why? Insulin works better when you are moving.

Time to clear off the treadmill that turned into a clothes hanger years back. “Build on success so you don’t feel overwhelmed,” Palmer says. “Start with just five minutes at a time and work your way up.”

The American Diabetes Association recommends 150 minutes of exercise per week. Cross-training is ideal, with 40 of those minutes used for strength training, divided into at least two days

That doesn’t mean you need a gym membership, though.

“Do something, as long as you like it and are moving,” Palmer advises. “People usually start with cardio more easily than strength training. But just get a couple of weights and during commercials, do some arm movements. Or get some resistance bands. Walk while talking on the phone. Park further from the store, avoid car dents and get exercise. Walk around the grocery store an extra couple of times. Use your Fitbit or pedometer to see if you can get to 10,000 steps a day, which is the gold standard.”

But remember, she says, “Just making progress is better than anything.”

Stop Diabetes Step by Step

“People have to learn habit changes they can live with the rest of their lives,” Palmer acknowledges. “And that usually involves baby steps.

“No one is perfect,” Palmer continues. “Just try to make good choices and learn from that.”

Keep in mind the bigger picture: You could feel better, everyday. Palmer says people often confuse symptoms of diabetes with just being busy or getting older. “The fatigue comes because there is sugar in blood, but it doesn’t get into the cells. It’s like having a full tank of gas, but the gas doesn’t get into the engine—so the car’s not going anywhere.”

It can take up to 12 years from the start of diabetic conditions to a diagnosis, she adds. And the scarier complications—nerve damage, organ damage, amputation—can be slowed or stopped with proper blood-sugar control.

“Complications are preventable,” she says. Make sure you’re following good preventive care, watch your diet and exercise, and get some of your life and energy back.