Diabetes: What are the warning signs, and how can I reduce my risk?
Uncontrolled diabetes can come with some serious complications, such as eye problems, nerve damage, and increased risk of heart attack or stroke. In the UK, there are approx. 4 million people that are diabetic, and approx. 90% of them are type 2 diabetes. There are an estimated further 1 million people living with diabetes who are yet to be diagnosed. If diabetes doesn’t go unchecked and untreated it can result in serious complications.
Although it sounds scary, it is important to know that diabetes is not a death sentence. If thecondition is controlled well, it is still possible to continue to live a long and healthy life. There are a number of things that can be done to prevent or even reverse it.
Let’s take a closer look at what type 2 diabetes is, it’s warning signs and how to reduce the risk of developing it.
What is type 2 diabetes?
Insulin is a hormone that’s produced in the pancreas. It acts like a key to allow carbohydrates that we get from food and drinks, which are broken down into glucose to move into our body cells, where they can be used as energy or stored as fat. Average 1 in 10 people over 40 with type 2 diabetes. It is a common condition in UK. For those with the condition they are either producing insulin, but unable to use it effectively, or they do not produce enough insulin.
Hyperglycaemia is when insulin is not being used by the body properly, blood sugar levels can continue to rise until they become too high. If blood sugar levels remain high for a long period of time, then blood vessels can become damaged, which can lead to some serious health complications. The area of the body most affected by these complications are often your heart, eyes, feet and kidneys.
There is also a different type called type 1 diabetes, which is usually caused by an autoimmune reaction where the body attacks itself by mistake. They destroy the cells in the pancreas that make insulin. It often runs in families and is usually diagnosed before the age of 40.
What are the warning signs of type 2 diabetes?
The fact is many people can live with type 2 diabetes for many years without realising, because it might not always make you feel unwell. However, when diabetes is undiagnosed and uncontrolled, it will develop long-term health complication like:
Heart attack, and stroke due to damage blood vessels
Foot problems due to poor circulation and nerve damage
Kidney damage or disease
Gum disease due to more sugar in your saliva
Development of certain cancers
Sexual problems due to restricted blood flow to sexual organs
Vision loss due to damage to blood vessels in the eyes
There are some early signs for those who have type 2 diabetes:
Urinatingfrequently especially at night time
Constantly feeling thirsty
Having a dry mouth
Lack of energy and feeling fatigued
Losing weight without any reason
Experience blurred vision
Take longer for wounds to heal
Thrush or itching in the genital area
Hands and feet feel numb due to nerve damage
Develop dark patches on your armpits, neck and groin area
Feel irritable, anxious, or worried
Therefore, if you are experiencing any of the above symptoms regularly, it is important to seek advice from your doctor.
How is type 2 diabetes diagnosed?
Just a simple blood or urine test at your doctor surgery can easily diagnose if you have type 2 diabetes. There’s also an online blood testing service with a fee, you can send off your sample in the post, in return you get the results within 48 hours alongside a report from your doctor. If the result confirms that your blood sugar level is high, then you will be advised to discuss the results with your own doctor. Your doctor will discuss with you the best ways to control it. This is usually through medication, insulin therapy and lifestyle changes. You must monitor your blood sugar level at home and attend regular check-ups with your doctor to make sure that everything is under control.
There is lots of information available out there. You can visit the NHS website or Diabetes UK for more details.
What is prediabetes?
Prediabetes is an important stage in the development of diabetes. If your blood test result confirmsthat your blood sugar levels are high, but not high enough to diagnose as type 2 diabetes, then you will be referred as prediabetic or borderline diabetic. All you have to do is make some positive lifestyle changes to your diet to lower your blood sugar levels to avoid type 2 diabetes. You must remember that blood sugar levels can be interpreted differently based on a person’s individual circumstances. Your own doctor will confirm what your own blood sugar level should be.
Who could be at risk of developing type 2 diabetes?
Apart from the usual warning signs of type 2 diabetes, you need to know your risk so that you can be more proactive in taking control of your lifestyle. Your risk of developing type 2 diabetes increases if you are:
Overweight or obese, particularly if you’re carrying a lot of extra weight around your middle.
White and over the age of 40, or are Black African, African-Caribbean, or South Asian and over the age of 25.
A man between the ages of 35-54, twice as likely as women.
Have a parent, sister, brother, or child with diabetes, two to six times more likely.
Black African, African-Caribbean, or South Asian heritage, two to four times more likely.
Have a history of high blood pressure.
If you want to find out your individual risk of developing type 2 diabetes, then you can do so in just a few minutes using the handy tool on the Diabetes UK website below. You’ll need to know your height, weight, and waist size before you get started.
How do I reduce my risk of developing type 2 diabetes?
The main way you can reduce your risk of developing type 2 diabetes are to make positive changesto your diet. In the UK, it’s estimated that there are over 14 million people with an increased risk of developing type 2 diabetes.
Although we know the answers and what to do by eating a healthy balanced diet, maintain a healthy body weight and improve your overall health. However, you should follow smaller steps which can be particularly beneficial:
Make positive changes to your diet
Reduce your intake of refined sugar and refined carbs, as these can contribute to weight gain. Refined sugars can rapidly turn into glucose and then absorbed into the bloodstream, causing blood sugar level to rise quickly. The best ways to reduce your intake of refined sugars and refined carbs is to avoid processed foods, as these are often high in fat, sugar and empty calories. Eat more natural and whole food instead.
Eat small, but more frequent meals instead of one or two huge meals as this can help to regulate blood sugar levels.
Drink more water. Not only is water carbohydrate and calorie-free, but staying hydrated can also help to rid your body of excess glucose through your urine. We should drink 6 to 8 cups of fluid a day, with water being the top choice.
If you’re struggling to get your water intake up, then you could consider drinking apps to remind you to drink.
Consider following a low-carb diet. Following a low-carb diet can be a good way to keep blood sugar levels low and stable, because carbohydrates raise blood sugar levels more than any other food.
Eat more fibre. Increasing your fibre intake can not only help you to maintain a healthy weight, but it can also help to reduce your blood cholesterol and improve your gut health. You should eat at least 30g of fibre a day.
Make sure you get enough vitamin D. Studies have shown that vitamin D can help to lower blood sugar levels and prevent type 2 diabetes.
Cut down on alcohol. Heavy drinking can interfere with blood sugar control and lead to weight gain, which can increase the risk of developing type 2 diabetes.
There are plenty more healthy diet tips on the diet and nutrition section of our site.
Be more active
To reduce your risk of developing type 2 diabetes, you need to exercise. Not only can it help you to control and maintain a healthy body weight, but it can also help your body to increase sensitivity to insulin, so it helps to stabilise blood sugar more effectively.
Get support to lose weight if you need it
The main risk factors for diabetes are being overweight or obese. If your BMI is 25 or over, you must consider losing weight. Also regardless of your BMI, if your waist size is 94cm (37inches) or more for men, or 80cm (31.5 inches) for women. To find out your BMI, please use the follow BMI calculator from NHS website:
I agreed that it can be easier said than done, whilst we all know that balanced healthy eating and exercising more is good, especially if you have a lot of weight to lose. You should consider reaching out for extra help and support if you’re struggling to lose weight alone. Perhaps consider joining a weight loss support group. There are plenty out there and your doctor can also be a source of support, and can also advise you the best way to lose weight based on your individual health needs.
Alternatively, you could consider using a professional weight loss coaching service. Professional coach offers a one-to-one coaching service that can not only help you to lose weight, but also make positive, healthy lifestyle changes that will last. You could also ask friends and family for help – perhaps by asking them to exercise with you and/or support you in making healthy meal choices.
Quit smoking
Smoking may be responsible for over 400,000 cases of type 2 diabetes in the UK, and is now considered to be an independent risk factor. The risk of developing type 2 diabetes if you’re a smoker increases with the number of cigarettes you smoke.
Studies show that women who smoked more than 40 cigarettes a day were 74% more likely to develop diabetes, while men had a 45% increased risk. The reason for this risk is that nicotine in cigarettes can make the body less sensitive to insulin, which affects how well it’s able to use it. This causes both glucose and insulin levels to rise, which can develop into type 2 diabetes over time.
If you want to give up smoking, but are concerned about how you might do this, then it’s worth having a chat with your GP, who will be able to advise you on the best way to do this.
Summary
Considering our risk of developing certain health conditions can be daunting. But it can also be an important first step in making some positive lifestyle changes and taking control of our health.
If you’re aware that you need to make lots of changes to your lifestyle and you’re feeling overwhelmed, then it can help to start small. Often, small changes can come together to make a big difference and will be more sustainable in the long run.
It’s also key to be kind to yourself when working on improving your health. Try to avoid being too hard on yourself about lifestyle choices you might have made in the past, stay focussed only on what you can do to improve your health – both now and in the future. Also, remember to give yourself credit for any positive changes that you do make; however small they might seem.
Have you lowered your risk of developing type 2 diabetes? Or are you planning to make some lifestyle changes to lower your risk? I would be interested to hear from you, or leave a comment below.
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