Life Nutrition Academy
Life Nutrition Academy
In this post, we're focusing on diabetes, the second non-communicable disease (NCD) in our series. Like cardiovascular diseases, diabetes is a leading cause of death and health complications. Currently, 537 million adults (20-79 years) live with diabetes—about 1 in 10 people. By 2030, this number is projected to reach 643 million and 783 million by 2045. In 2021, diabetes caused 6.7 million deaths (1 every 5 seconds) and resulted in USD 966 billion in health costs—a 316% increase over 15 years. These statistics are alarming, and it's time to act now!
Diabetes occurs when blood glucose (sugar) levels are too high. There are several types of diabetes, each caused by different factors, and each requiring unique treatments. A common risk factor across all types is body weight/obesity, and one of the most important interventions is maintaining a healthy diet.
Increased thirst and frequent urination
Increased hunger
Fatigue
Blurred vision
Numbness or tingling in hands or feet
Slow-healing sores
Unexplained weight loss
Type 2 diabetes symptoms can develop gradually over years and might be so mild you don't notice them. Many people only discover they have diabetes after developing related health issues like blurry vision or heart problems.
In this and the next post, we’ll focus on the three most common types of diabetes. We’ll explain how and why they occur, their risk factors, and how to lower the risk or manage symptoms.
We'll start with type 2 diabetes (the most common type). In the next post, we’ll cover type 1 diabetes and gestational diabetes. If you're planning to become pregnant or have children, be sure to check it out.
Type 2 diabetes happens when blood glucose levels are high. Glucose is the body’s main energy source, and insulin (a hormone from the pancreas) helps cells absorb glucose from the blood. In type 2 diabetes, either your body doesn’t produce enough insulin, or your cells become resistant to insulin, meaning they no longer absorb glucose properly. As a result, glucose stays in the blood instead of entering the cells.
Age 45 or older (Type 2 diabetes can develop at any age, but it's most common in middle-aged and older adults.)
Family history of diabetes
Overweight or obesity
Physical inactivity
Certain health conditions, like high blood pressure
Pre-diabetes (when blood glucose is higher than normal but not high enough for diabetes)
History of gestational diabetes
*The bolded risk factors are things you can control to lower your risk.
Lifestyle improvements are the best way to manage diabetes, including:
Reducing calorie intake if overweight/obese
A healthy, balanced diet:
High in fiber
Adequate protein
Healthy fats
Fewer simple carbs
Less saturated fat
Less salt
Regular meals (no skipping)
Physical activity
Quitting smoking
Managing blood pressure and cholesterol
Besides following your care plan, you may need medications like pills or insulin injections. Over time, more than one medicine might be necessary to manage blood sugar. Even if you don't typically need insulin, it may be required during pregnancy or hospital stays. You might also need medication for high blood pressure, cholesterol, or other conditions.
Good diabetes management can prevent complications, such as:
Heart disease and stroke
Nerve damage
Kidney disease
Foot problems
Eye disease
Gum disease
Sexual and bladder problems
Non-alcoholic fatty liver disease
Sleep apnea
Dementia
Some types of cancer
Depression
Preventing diabetes by tackling manageable risk factors is far easier than managing diabetes itself. If you can address any of the mentioned risk factors, start now, step by step, and you'll see a positive impact on your health.
Sources:
https://www.who.int/health-topics/diabetes#tab=tab_1
https://diabetesatlas.org/#:~:text=Diabetes around the world in 2021:,risk of type 2 diabetes..
https://www.nhs.uk/conditions/type-2-diabetes/food-and-keeping-active/
https://www.nhs.uk/conditions/diabetes/#:~:text=There are 2 main types,not react to insulin properly