Type 2 Diabetes: Facts and Prevention Tips

By: Kristina Maxwell, Physiotherapist at Align

 November 14, 2019 is World Diabetes Day. This day was created to raise awareness of the disease starting in 1991 by the International Diabetes Foundation. Diabetes is a chronic disease where the pancreas doesn't produce enough insulin. Lack of insulin impairs how the body metabolizes sugars. However, did you know that type 2 diabetes (previously called adult onset diabetes) is for the most part, preventable?

Type 2 diabetes is the most common type of diabetes. A person is at an increased risk of type 2 diabetes if they have been diagnosed with pre-diabetes (impaired fasting glucose levels), have a family history of diabetes, or if they are overweight. 

Here are some ways you can potentially reduce your risk for developing type 2 diabetes:

◦                     Do more physical activity.

▪                     This is the solution to all that ails you right? More physical activity aids in weight reduction, lowering blood sugar, and increasing the body's sensitivity to insulin. During exercise, muscles use excess sugar in the blood and long duration exercise (greater than 20 minutes) also uses sugars that are stored in the liver. Even after exercise Participants in a large study done by the American Diabetes Association showed that people who lost 7% of their body weight reduced their risk of developing diabetes by almost 60%.

◦                     Increase fiber intake/go for whole grains.

▪                     A good starting point is to cut out refined grains such as white bread and white rice. Aim to have meals centered around vegetables and tree nuts such as walnuts, almonds, and hazelnuts. Fiber/whole grains have been shown to improve blood sugar control, lower the risk of heart disease, and also promote feelings of fullness, thereby assisting with weight control.

◦                     No fad diets.

▪                     The key to disease prevention is making healthier choices. Fad diets tend to limit carbohydrates which lowers sugar levels in the body and aids in weight loss initially. However, these types of diet restrictions are hard to (and not healthy to) sustain long term. Long term exclusion or limitation of carbohydrates can limit essential nutrients and also lead to cravings that can undo all the good previously done.

◦                     Quit smoking

▪                      Studies have shown that smoking not only increases the risk of type 2 diabetes but it also increases the risk of cancer and heart disease as well.

To find out more about how to achieve your rehabilitation goals, contact a health care professional at Align Wellness Studio.