Walking faster linked to ‘significantly lower risk’ of developing type 2 diabetes

From theguardian.com

Until now it was unclear what walking speed was needed to reduce risk of type 2 diabetes

Walking faster is linked to a significantly lower risk of developing type 2 diabetes, according to the first global study of its kind.

Type 2 diabetes is one of the world’s major health threats, with its prevalence rising sharply in the last three decades, according to the World Health Organization.

More than 537 million people have been diagnosed, but millions more are estimated to be in the dark about the fact they have the condition. It is a major cause of blindness, kidney failure, heart attacks, stroke and lower limb amputation.

Researchers have known for years that walking – and doing so frequently – is associated with a lower risk of type 2 diabetes. Until now, though it has remained unclear what walking speed is needed to reduce the risk of type 2 diabetes.

Now a worldwide analysis of studies shows that a brisk walk or striding is better for reducing your risk of type 2 diabetes that walking at a slower pace. The pooled data analysis of the available evidence was published online in the British Journal of Sports Medicine.

Researchers found people who walked faster than 1.86mph (3km/h) were less likely to develop the condition, while those with a speedier stride of more than 3.7mph (6km/h) lowered their risk by 39%.

While physical activity is known to be associated with a lower risk of developing type 2 diabetes, researchers from Imperial College London, the University of Medical Sciences in Iran and Oslo New University College in Norway wanted to figure out the optimal walking speed.

The team looked at 10 studies published between 1999 and 2022, which included follow-up periods of between three and 11 years. A total of 508,121 adult patients from across the UK, Japan and the US were included..

Compared with strolling at less than 3km/h, an average or normal walking speed of 3-5km/h was associated with a 15% lower risk of type 2 diabetes – irrespective of the time spent walking.

The risk reduced even further with a faster pace, with a fairly brisk walk of between 5km/h and 6km/h associated with a 24% lower risk.

Those who walked at a speed of higher than 6km/h had a 39% lower risk of developing the condition.

“While current strategies to increase total walking time are beneficial, it may also be reasonable to encourage people to walk at faster speeds to further increase the health benefits of walking,” researchers said.

There were some limitations to the research. Three studies included were rated as having a moderate risk of bias, while the remaining seven were rated as having a serious risk.

A brisk walk or striding is better for reducing your risk of type 2 diabetes that walking at a slower pace. Photograph: Ian West/PA

The researchers also acknowledged that people with a faster walking speed are more likely to be fitter, with greater muscle mass and better overall health.

But there are plausible explanations for the findings, they explained.

Walking speed is an important indicator of overall health and a key indicator of functional capacity.

Faster walking speed is associated with better cardiorespiratory fitness and muscle strength, both of which are linked to diabetes risk – and brisk walking is good for weight loss, which helps to improve insulin sensitivity.

Neil Gibson, senior physical activity adviser at Diabetes UK, welcomed the findings.

He said the “study highlights what we already know, that being physically active, which can include brisk walking, can help lower a person’s risk of developing type 2 diabetes and that increasing the intensity of activity, such as by walking faster, gives greater overall health benefits”.

“We welcome further research to confirm whether, and to what extent, picking up the pace boosts the positive effects walking can have on reducing the risk of developing type 2 diabetes.

“Walking is cost-free, simple and for most people can be integrated into regular activities like getting to work, shopping and visiting friends.

“While progressing to a faster pace is usually recommended for greater health gains, it’s important that people walk at a pace that they can manage and is suitable for them.”

https://www.theguardian.com/society/2023/nov/28/walking-faster-linked-to-significantly-lower-risk-of-developing-type-2-diabetes 

Ask a doctor: Is it possible to reverse my diabetes?

From news.yahoo.com

Q. Can I reverse my diabetes? Can I get off my medications, or will I have to stay on them for my whole life?

A. There is no cure for diabetes, but it is reversible in some cases.

Diabetes mellitus is a condition in which blood sugar levels are too high. Its root cause is a problem with insulin, a hormone produced by the pancreas, which serves as a kind of passport, allowing sugar to travel from blood vessels into our body’s cells.

In Type 1 diabetes, the pancreas produces little to no insulin, while in Type 2 diabetes, the body stops responding to insulin properly. In both types, elevated blood sugar can damage our bodies, leading to heart disease, kidney problems, nerve issues and even blindness.

Weight loss — even 5 to 10 percent — can improve blood sugar levels and lessen the need for medications for Type 2 diabetes. More radical lifestyle changes — overhauling your diet and exercising more — and weight-loss (bariatric) surgery can lower weight and lead to reversal of Type 2 diabetes for some people.

Type 1 diabetes, which is caused by an autoimmune response against part of the pancreas, cannot be reversed — though scientists are working on a cure.

Testing for diabetes

Millions of Americans have diabetes but haven’t yet been diagnosed. A one-minute CDC risk tool can help you determine whether you should seek such testing or you can ask your doctor about testing. Common tests either check your blood sugar directly (blood glucose) or measure an average of your blood sugar level over the past two to three months (haemoglobin A1c).

Testing may show that you have diabetes or prediabetes. Prediabetes means you have higher blood sugar than normal, but not yet high enough for a diabetes diagnosis. You should think of it as the yellow in a traffic light: There is a significant risk of it progressing to diabetes without changes to your lifestyle.

Diagnosis is an ‘all hands on deck’ moment

Anytime one of my patients is diagnosed with diabetes, I consider it an “all hands on deck” moment. Not just for our clinical team, but also for the patient and their family. That’s because the first few weeks after a diagnosis are critical for establishing new patterns, from dietary habits to keeping blood sugar logs to managing medications.

Medications for Type 2 diabetes help your body use insulin better or rid your body of extra glucose. Most come in pill form (for example, metformin), though insulin and injectable medicines are also prescribed, particularly if the blood sugar is very high. It may take some time for you and your doctor to find the best medicines to treat your diabetes — and most patients continue taking them for life.

A number of new medicines for diabetes have come on the market in recent years. Some such as glucagon-like peptide 1-based therapies (such as semaglutide, liraglutide and tirzepatide) lower blood sugar but also slow digestion and help with weight loss.

If you already have diabetes, it’s worth speaking with your doctor to make sure you are on the best combination of medicines. And it’s always worth asking: “How might I safely get off one or two of these drugs?” Posing that question could be the first step toward reversing your diabetes.

Type 2 diabetes can sometimes be reversed without medications

We know that Type 2 diabetes can be reversed. A study in the United Kingdom, known as the Diabetes Remission Clinical Trial (DiRECT), showed that patients could reduce blood sugar below diabetic levels — with about a third of patients sustaining that control for at least two years, without medication.

Study participants had to be committed; initially, all diabetes drugs were stopped and meals were replaced with a strict 800-calories-a-day diet that was mostly healthy shakes. Then real food was gradually reintroduced, and patients were supported by dietitians, nurses, and tailored workbooks to maintain their weight loss.

If this sounds intense to you — it is. But so is injecting yourself with insulin every day! To me, the most important lesson of the DiRECT trial is how important it is to find a nutritional plan that you can stick with for the long haul.

Anyone who has tried to lose weight knows the toughest part is keeping it off. My advice is to think about what nutritional changes you can sustain over years, not weeks.

A Mediterranean diet has perhaps the strongest long-term scientific evidence supporting its use in Type 2 diabetes. Plant-based and vegetarian diets have also been shown to be effective for the prevention and treatment of Type 2 diabetes. Low-carbohydrate (including “keto”) diets and intermittent fasting have less scientific support but work for some — those options should be discussed with a nutritionist or doctor.

Managing diabetes is its own prevention

My father has had Type 2 diabetes for over 30 years, but he has been able to control it and hasn’t had to start insulin. He is unlikely to reverse his diabetes at this point, but there are still immense benefits to managing the disease well.

We focus on the “ABCs of diabetes”: his A1c, or average blood sugar, which we keep below 7; his blood pressure; and his cholesterol.

Keeping blood sugar at or near the goal level helps protect the eyes, kidneys and nerves. And keeping blood pressure and cholesterol levels under control reduces the risk of heart attacks and strokes.

My father is on medicines for each of the ABC, but we always look for opportunities to pare back on his pills through better eating and more exercise.

Prevention is even better than reversal

I have a strong family history of Type 2 diabetes — along with my father, each of my four grandparents also suffered from it. The deck may be stacked against some of us in this way, but we can take steps to reduce our risk of developing diabetes.

Eating more fruits and vegetables and less meats, sweets and refined grains (such as white bread and pasta) is important. It’s a myth that people concerned about diabetes should avoid fruit; eating whole fruit (rather than juices or processed fruit) is a good source of fibre, vitamins and minerals.

Sugary drinks such as soda and juice should be rare indulgences, as should ultra-processed foods such as starchy snacks, chips and crackers, and packaged food such as energy bars. If you’re not sure whether something is ultra-processed, check the ingredients list: More is not better! Shifting to whole grains, like switching from white rice to brown rice, also helps.

Personally, I am vegetarian and started a version of intermittent fasting a few years ago, whereby I eat only between the hours of noon and 9 p.m. each day. I find it’s easier for me to stick to time-based cut-offs, and they have helped me reduce unhealthy snacking.

Physical activity also matters for how our body processes sugar. Hitting the gym is great, but walking, gardening and dancing all count. If you have fun while you’re exercising, it feels like less of a chore, and you’re more likely to keep doing it. Some studies show that combining strength training with aerobic exercise lowers diabetes risk more than either alone.

The National Diabetes Prevention Program, which is offered by many organizations such as the YMCAs across the country, has been scientifically proven to help people adopt healthful habits for nutrition and exercise. Depending on your age, weight and test results, your doctor may also consider some medications — such as metformin or semaglutide — to help stave off diabetes.

The benefits of preventing diabetes are remarkable. Studies estimate that a diagnosis of diabetes at age 40 reduces life expectancy by six years. An ounce of prevention is worth a pound of cure — and a few birthdays, too.

Meet the doctor: Dave A. Chokshi (@davechokshi) is a primary care internist at Bellevue Hospital and clinical professor at NYU. He previously served as the 43rd health commissioner of New York City.

https://news.yahoo.com/ask-doctor-possible-reverse-diabetes-140000193.html 

Best Foods For People With Diabetes, Plus What To Avoid

From forbes.com

Among the 10% of Americans living with diabetes, up to 95% have type 2 diabetes, according to the Centres for Disease Control and Prevention (CDC). This chronic condition, which causes blood sugar levels to rise, is linked to serious health issues including heart and kidney disease and vision loss. The good news? You can manage—and even prevent—type 2 diabetes with the right diet.

In this guide, we explore the best foods to support healthy blood sugar levels and manage diabetes, according to experts.

How Does Nutrition Impact Diabetes?

Nutrition is a major driving force behind the development of type 2 diabetes, says Minisha Sood, M.D., a board-certified endocrinologist at Northwell Health’s Lenox Hill Hospital in New York City. In fact, according to a 2023 study, poor diet accounts for nearly 70% of new cases of type 2 diabetes worldwide.

Excessive calories—particularly those from ultra-processed foods—can lead to systemic inflammation and excess body fat, a combination that can lead to insulin resistance, the precursor to diabetes, explains Dr. Sood. Conversely, limiting refined carbohydrates (like sugar-sweetened beverages and baked goods) helps prevent insulin resistance.

The pancreas produces the hormone insulin in response to increased blood glucose levels, which typically occur after a meal. Insulin helps move glucose from the blood into muscle, fat and liver cells, where it is then used as energy or stored for future use. Insulin resistance happens when the body’s cells don’t respond to insulin appropriately, leading to elevated blood glucose levels. Risk factors of insulin resistance include a family history of type 2 diabetes, lack of physical activity and excess weight, although individuals at a healthy weight can develop the condition, too.

Just as poor nutrition can cause type 2 diabetes, eating the right foods as part of a healthy lifestyle can help treat or even reverse the condition.

The Best Foods for People With Diabetes

“Monitoring carbohydrate intake, choosing foods with a low glycaemic index and incorporating a balanced mix of carbohydrates, proteins and healthy fats can help regulate blood sugar levels,” says Chrissy Arsenault, a registered dietitian nutritionist at Trainer Academy in Monument, Colorado.

Glycaemic index (GI) refers to how fast a carbohydrate-containing food causes blood sugar to rise. Foods with a higher GI, like white bread or white rice and sugar, spike blood sugar levels more quickly than low GI foods, like oatmeal, apples and legumes. Low GI foods are often better options for people with diabetes.

Still, the GI of a food is only part of the picture, and it has its limitations. For example, it doesn’t take into account the impact other foods eaten at the same time can have on blood sugar levels. Additionally, GI measurements are typically based on very specific portion sizes. Some high GI foods are rich in nutrients, and can be part of a healthy diet. People with diabetes should aim to combine a high GI food with a low GI one to lower its impact on blood glucose. Carb-counting can also be a useful tool to avoid unwanted blood sugar spikes.

Below, we list eight of the best foods for people with diabetes, according to experts.

Green, Leafy Vegetables

“Leafy greens have a low glycaemic index and are high in fibre, which helps regulate blood sugar levels,” says Arsenault. They also provide essential vitamins and minerals such as iron, magnesium, calcium and vitamins A and K and some B vitamins, adds Dr. Sood.

One older, 2011 study found that increasing daily consumption of green leafy vegetables by approximately one serving caused a 14% reduction in type 2 diabetes risk.

Try eating at least a ½ cup of cooked leafy greens like spinach, kale, chard, collard or mustard greens daily, advises Jean Copeland, a clinical dietitian nutritionist at Dartmouth Hitchcock Medical Centre’s Heart and Vascular Centre in Lebanon, New Hampshire. She suggests scrambling them into eggs, adding them to a stir-fry or soup or preparing them as a side dish.

Whole Grains

Whole grains, or unrefined grains, still have their husk, making them, “chewier, heavier and more filling than refined grains,” says Copeland. They also contain more fibre, which causes blood glucose to rise more slowly than refined grains, she says.

One 2018 study found that consuming a single 16-gram serving of whole grains daily (rye and whole grain bread, oatmeal or muesli) was associated with a reduced risk of type 2 diabetes of 11% for men and 7% for women.

“Be wary of processed foods which claim to include whole grains,” urges Dr. Sood. Instead, choose whole food sources like oats, brown rice, rye and quinoa, she says.

Beans and Legumes

Beans and legumes like lentils and chickpeas are excellent sources of fibre and protein, which help stabilise blood sugar levels by slowing down the digestion of carbs and the release of glucose in the bloodstream, says Arsenault.

Beans are also low-glycaemic, so they don’t raise blood glucose as quickly as other foods containing carbohydrates, says Dr. Sood. In fact, according to a 2020 research review, regular legume consumption of between 50 to 190 grams per day is linked with improved glycaemic control and reduced risk of cardiovascular disease and mortality among individuals with type 2 diabetes.

Copeland suggests adding chickpeas or black beans to a soup or salad or eating hummus with crunchy raw vegetables.

Nuts

Nuts such as almonds, walnuts and pistachios have a low glycaemic index and can help improve insulin sensitivity, says Arsenault. A recent research review shows that eating nuts alone or combined with high GI foods reduced blood glucose levels in individuals with type 2 diabetes (when compared to consumption of high GI foods alone).

Nuts are also high in nutrients, containing monounsaturated and polyunsaturated fatty acids, vitamins E and K and minerals like magnesium, copper, potassium and selenium, adds Dr. Sood. She recommends almonds, pistachios, walnuts, cashews, pecans, hazelnuts and Brazil nuts as good choices for people with diabetes.

Fatty Fish

“Fatty fish (such as salmon, mackerel, sardines, anchovies, herring and trout) are rich in the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which may have positive effects on diabetes and insulin resistance,” says Dr. Sood.

Omega-3s are also important for heart health. People with type 2 diabetes are more likely to have high blood pressure and high cholesterol, putting them at greater risk of heart disease and stroke.

Research indicates that consuming fatty fish at least a few times a week significantly reduces the risk of death from coronary artery disease and heart attack. This could be due to omega-3s and their ability to decrease inflammation and improve cholesterol.

Fish is also an excellent source of protein, an important macronutrient for people with diabetes, says Dr. Sood. Research suggests people with type 2 diabetes should aim to get 20% to 30% of their daily calories from protein.

Citrus Fruits

Citrus fruits contain fibre, vitamin C and antioxidants that are beneficial for overall health, says Dr. Sood. And with a relatively low GI index, fruits like oranges, grapefruit and lemons can help control blood sugar, adds Arsenault.

Citrus fruits are also high in polyphenols, which have antioxidant and anti-inflammatory properties. Animal studies show that citrus polyphenols have a positive impact on insulin sensitivity and liver glucose metabolism, but more research is needed to determine their effect on humans.

Copeland recommends eating fruit with a meal or snack containing fat and protein.

Probiotic-Containing Foods

Probiotic foods help grow and maintain a healthy gut microbiome, says Dr. Sood. The gut microbiome plays a significant role in insulin sensitivity, appetite and blood glucose regulation—all important aspects of living with diabetes, she says.

A 2023 research review found that probiotic supplementation has a beneficial impact on glycaemic control in people with type 2 diabetes—particularly those with a body mass index (BMI) over 30.

Dr. Sood recommends people with diabetes incorporate fermented foods high in Bifidobacterium like kimchi, sauerkraut, miso, yogurt, kombucha, kefir and natto into their daily diet.

Chia and Flax Seeds

“Seeds (like chia and flax) are high in fibre and omega-3 fatty acids,” says Arsenault, adding that because they have a low glycaemic index, they may help stabilize blood sugar levels, too.

One small study of 77 adults with type 2 diabetes and overweight or obesity found that consuming 30 grams of chia seeds per day for six months helped with weight loss and glycaemic control. Another study found that flaxseed supplementation improved glycaemic control and insulin resistance in individuals with prediabetes or type 2 diabetes.

To reap these benefits, Copeland suggests adding ¼ cup of seeds to your oatmeal or yogurt.

Should Certain Foods Be Avoided If You Have Diabetes?

Dr. Sood points out that certain foods should be avoided or limited by people with diabetes due to their negative impact on blood glucose control. These foods include:

• Alcohol
• Refined carbohydrates
• Sugar-sweetened beverages
• Salty foods
• Fried foods and other items high in saturated fats

She advises following the 80/20 rule: 80% of your food intake should come from whole foods, ideally consuming balanced meals containing protein, fibre, healthy fat and whole grains. Keep your intake of ultra-processed foods and refined sugars or flours as low as possible—no more than 20% of your daily intake (ideally less), notes Dr. Sood.

For people with diabetes, portion control is crucial, says Arsenault. “Even healthy foods can contribute to weight gain if consumed excessively,” she says, recommending the following strategies to maintain a healthy weight and manage blood sugar levels effectively:

• Monitor portion sizes
• Control carbohydrate intake
• Practice mindful eating
• Pay attention to hunger and fullness
• Balance food intake with physical activity

When to Call a Doctor

All people with diabetes should be under the care of a physician, urges Dr. Sood. It’s vital to contact your doctor if you’re experiencing blurry vision, unexplained weight loss, excessive thirst or urination and unexplained fatigue, she says. These are signs of hyperglycaemia, a condition that can cause serious health problems if left untreated.

“Individuals with diabetes should seek advice from a registered dietitian or a health care provider regarding their nutrition plan, especially if they need help with meal planning, managing carbohydrate intake or understanding the impact of specific foods on their blood sugar levels,” says Arsenault.

https://www.forbes.com/health/nutrition/best-foods-for-diabetics/

Diabetes prevention: 6 practical tips to follow a low-sugar diet and reduce sweet cravings

From hindustantimes.com

Ditching sugar and adopting a low-sugar lifestyle can transform your health and prevent diabetes. Here are practical tips to eliminate sugar from your diet.

When it comes to reducing sugar intake in the food, it's the unsuspected edible items that often pose a challenge in adopting a low-sugar diet. The culprit could be the seemingly harmless ketchup or seasoning that you are using to flavour your food or the instant oatmeal that hides loads of sugar. In order to reduce the daily sugar intake, one must be aware of the amount of hidden sugar we are consuming every day and find suitable alternatives to the foods that are too sugary and increasing your risk of obesity. You may start by ditching sugar in your daily coffee or giving up the aerated drinks that are bursting with sugar, and then slowly replace all your creamy and sugary treats with fruit and other natural sugar-based desserts. Tweaking your diet to include more protein in your meals can also help curb your sweet cravings and eliminate sugar.  

"Sugar has taken centre stage in the modern diet, with a presence in a wide variety of food items, including main dishes, savoury items, and desserts. The recommended amounts of sugar that adults can consume daily should be at most 30 grams, while children could consume up to 24 grams. Consuming sugar higher than the recommended units or 10 percent of the total calories consumed may cause obesity and increase the chances of developing diabetes. Limiting sugar intake is the most proactive way to reduce sugar-associated health risks," says Dr Dakshata Padhye, Preventive Diabetologist, Conquer Diabetes Centre.

Dr Padhye shares some practical tips to help you adopt sustainable lifestyle changes, satisfy your cravings, and swap the hidden sugar sources with healthier options.

The recommended amounts of sugar that adults can consume daily should be at most 30 grams, while children could consume up to 24 grams. (Freepik)

1. Choose healthy beverages

Drinking water is highly recommended. Although you may crave sweet beverages from time to time, avoid processed drinks like sodas and energy drinks. Swap aerated drinks with fruit smoothies, herbal teas, unsweetened coffee, and vegetable juices. Skim milk, thin buttermilk, sattu drink, aloe vera shots and coconut water should be your top hydration choices.

2. Limit condiment use

Adding condiments to your dishes is a great way to enhance flavour. However, most condiments, such as ketchup, sauces, pickles, vinegars, herbs, spices, seasonings, etc. contain unhealthy ingredients like artificial flavours and colours and excessive amounts of added salt and sugar and thus should be avoided or limited in use on a regular basis.

3. Eliminate sugary desserts

All desserts are loaded with sugar and provide nothing of nutritional value. They cause blood sugar to spike while leaving you tired and hungry for more sugar. You can include low-sugar desserts like 70 percent cocoa dark chocolate, baked fruit with cream, and yogurt with spices like cinnamon, nutmeg, etc., to satisfy your sweet tooth.

4. Read food labels

Processed and canned food items contain added sugar, so you must check food labels. The ingredients are all listed in order of quantity, and the higher the sugar is on the list, the less it should make it to the cart. A tip is for you to avoid products that have sugar or sugar synonyms, like sucrose, maltose, dextrose, fructose, glucose, lactose, etc.

5. Add more protein

A high protein and fibre diet offers many health benefits, including reducing hunger and promoting satiety, while a high sugar diet is linked to increased appetite and weight gain. It is easy for you to increase protein intake with minor changes in the diet, such as filling one-fourth of the plate with protein-rich foods like lean meat, eggs, pulses, and legumes.

6. Take small steps

All choices you make about what you eat and drink matter. It is essential to have a balanced, nutritious diet. Limit stocking the home pantry and fridge with high-sugar foods. Stock up on millet and healthy snacks to reduce the sugar content in your diet. Also, it is essential to remember that sugar-free doesn’t mean calorie-free.

"Reducing and eventually eliminating sugar can be challenging but essential for people with diabetes or those looking to improve their health. These simple, practical tips can significantly reduce sugar intake while satisfying your cravings. However, remember to take it slowly, celebrate every little milestone, and never give up on your progress. If you have a cheat day, enjoy that one meal, and then push yourself not to slip up again and continue the effort to benefit your health," says Dr Padhye.

https://www.hindustantimes.com/lifestyle/health/diabetes-prevention-6-practical-tips-to-follow-a-low-sugar-diet-and-reduce-sweet-cravings-101700112374424.html

Why Preventing Diabetes Should Be A Priority At All Ages

From oakdaleleader.com

By DR. ARCHANA DUBEY, UnitedHealthcare of California

More than 96 million Americans live with a potentially life-altering condition – yet many of them are unaware they even have it.

That condition is prediabetes, which in up to 70 percent of cases develops into diabetes. Today, more than 37 million Americans already live with diabetes, which if left untreated can contribute to a host of health issues. In California, 9.9 percent of adults over age 18 have been diagnosed with diabetes.

Diabetes alters the body’s ability to create energy from the food you eat and can develop in several forms. Type 1 diabetes occurs when the body cannot produce insulin on its own, typically due to genetic factors, and accounts for approximately 5 percent of all diabetes cases. Type 2 diabetes accounts for up to 95 percent of all cases and develops when the body can’t use the insulin it produces, typically due to inactivity and poor nutrition.

Taking steps to avoid or more effectively manage this condition should be a priority for people of all ages. For November’s American Diabetes Month, here is important information to consider.

Diabetes in children: While type 1 diabetes was historically known as juvenile diabetes, that term is no longer truly applicable due to the surging prevalence of type 2 diabetes among children. Type 2 diabetes in children can lead to health issues in the short- and long-term, including depression, eating disorders, eye damage, heart disease and more. To help young people reduce the risk of developing type 2 diabetes, make activity a priority. Whenever possible, go for a 15-minute walk after meals, which can help the body move sugar from the blood into the muscle cells to help avoid blood sugar spikes.

Diabetes in adults: The number of adults with diabetes has more than doubled during the last two decades. Living with prediabetes, being overweight, not getting enough physical exercise and being over age 45 all put people at greater risk of developing type 2 diabetes. For working-age adults with this condition, it’s critical to consistently track blood sugar levels, ideally with a continuous glucose monitor. In fact, a growing number of health plans are starting to cover this type of technology, which uses a sensor, often worn on the abdomen, to continuously read glucose levels and transmit the data to a smartphone.

Diabetes in older adults: Nearly 30 percent of adults 65 and older live with diabetes, which increases the risk for certain cancers and cognitive impairment, such as Alzheimer’s disease. Staying active and eating a balanced diet is crucial, including a focus on consuming healthy proteins (chicken, fish or turkey), non-starchy fibrous vegetables (broccoli, green beans or carrots) and a moderate amount of carbohydrates (brown rice, sweet potato and whole-grain breads or pasta). Interval eating may also be a strategy to consider, including waiting at least an hour after waking up to eat breakfast and avoiding food within three hours of sleep.

For many people, type 2 diabetes is largely preventable with lifestyle modifications, such as a nutritious diet, consistent exercise and maintaining a healthy weight. Understanding your risk factors and staying on top of your health – starting during childhood and as you age – may help you prevent or better manage type 2 diabetes.

https://www.oakdaleleader.com/209-living/why-preventing-diabetes-should-be-priority-all-ages/

What changes when you have type 2 diabetes? Key symptoms to know

From timesofindia.indiatimes.com

Diabetes is a chronic health condition that affects millions of people worldwide, and its prevalence is on the rise. As per World Health Organisation’s data, in India alone, there are a staggering 77 million adults with type 2 diabetes, and an additional 25 million at risk of developing the condition. But what exactly is diabetes, and how does it impact your life? Diabetes, often referred to as diabetes mellitus, is a group of metabolic diseases characterised by high blood sugar levels over an extended period. This occurs because the body either doesn't produce enough insulin (a hormone that regulates blood sugar) or doesn't use it effectively. There are several types of diabetes, with type 2 diabetes being the most common. It's essential to be aware of diabetes symptoms and understand how they can affect your life. 

Increased thirst and frequent urination

When you have diabetes, your body's inability to regulate blood sugar leads to elevated glucose levels in your bloodstream. To combat this, your kidneys work harder to filter out the excess sugar. This increased filtration process results in higher urine production, causing you to feel the need to urinate frequently. You might find yourself waking up multiple times during the night to use the bathroom, which can disrupt your sleep and lead to fatigue.

Unexplained weight loss

People with diabetes may experience unexplained weight loss, which can be concerning. This weight loss occurs because your body can't effectively use the sugar in your bloodstream for energy. To compensate, it starts breaking down fat and muscle for fuel, leading to a drop in your overall body weight. This can be a gradual but persistent change that shouldn't be ignored.

Fatigue and weakness

High blood sugar levels can result in persistent fatigue and weakness. When sugar can't enter your cells to be converted into energy, you're left feeling drained. This can impact your daily life, making it difficult to stay focused, productive, and alert. It might also lead to mood swings and irritability, affecting your relationships and overall well-being.

Blurred vision

Elevated blood sugar levels can temporarily affect the lenses in your eyes, leading to blurred vision. This condition is known as diabetic retinopathy. It's crucial to manage your blood sugar effectively to prevent this symptom from becoming a long-term issue. Regular eye check-ups with an ophthalmologist can help catch any problems early and ensure your eyes remain healthy.

Slow wound healing

Diabetes can slow down your body's natural healing process. Even minor cuts, wounds, or sores may take longer to heal, increasing the risk of infection. This is due to reduced blood flow and nerve damage, both of which are common in diabetes. Proper wound care, including cleaning and dressing, is essential to prevent complications and infections.

Numbness and tingling in hands and feet

Diabetic neuropathy, a complication of diabetes, can lead to numbness and tingling in your hands and feet. It occurs due to nerve damage caused by prolonged exposure to high blood sugar levels. This symptom not only affects your daily life but also increases the risk of injuries, as you may have difficulty feeling changes in temperature or pressure. Regular foot care and check-ups are important for managing this aspect of diabetes.

https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/world-diabetes-day-what-changes-when-you-have-diabetes-key-symptoms-to-know/photostory/105103347.cms

Why Does Type 2 Diabetes Cause Fatigue?

From universityhealth.com

You were diagnosed with Type 2 diabetes recently and find yourself with so many questions. One that’s on your mind often: “Why am I so tired?”

If you find yourself frequently feeling fatigued, you aren’t alone. Fatigue is so common among those who have diabetes that there’s a name for it — diabetes fatigue syndrome.

It’s important to make a distinction between fatigue and tiredness. Someone who is simply tired will usually feel rejuvenated after a period of rest, while someone experiencing fatigue may still feel lethargic.

“It is very common to see patients with diabetes having fatigue as one of their more bothersome symptoms,” says Dr. Maria Escobar Vasco, an endocrinologist with University Health. “We typically see it more often among patients who have been recently diagnosed or who have uncontrolled diabetes.”

There’s good news, though. While it’s common to experience fatigue at times when you’re managing diabetes, you can take steps to fix the underlying causes and feel more energy. 

Possible Diabetes-Related Causes of Fatigue

There are many different potential reasons for fatigue among those who have diabetes. Perhaps most importantly, blood sugar itself can be a contributing factor. Those who have very high levels of glucose often experience fatigue, but fatigue is also fairly common among those who have very low levels of glucose.

Other causes of diabetes-related fatigue can include:

• An inactive lifestyle. While it might seem like it would be the opposite, being physically inactive can contribute to fatigue.
• Chronic pain. Diabetic neuropathy, a type of nerve damage that causes pain and tingling, can contribute to fatigue in multiple ways. It can make it more difficult to get meaningful sleep and rest, and medications used to treat neuropathy often cause somnolence, a type of drowsiness that may feel like fatigue.
• Dehydration. When the amount of water the body is excreting is more than you’re taking in through your diet, dehydration results. Dehydration can cause high blood sugar because the amount of water in the blood decreases, increasing the concentration of glucose. High blood sugar, in turn, causes fatigue.
• Diabetic heart disease. Many people who have diabetes also have heart disease. Strain on the heart can cause fatigue, particularly after exercise or other exertion.
• Mental health issues. Those who have diabetes are at a higher risk of developing certain mental health conditions, including anxiety and depression. When untreated, these conditions can worsen fatigue.
• Sleep problems. Having insomnia or other sleep disorders, including sleep apnoea, can contribute to fatigue, as can simply not sleeping well on a regular basis or not getting restful sleep.

These potential causes for fatigue can be related to certain medications used to treat diabetes, since they often cause symptoms like increased urination or nausea.

How to Manage Diabetes Fatigue

If you’ve been diagnosed with diabetes and are experiencing fatigue, your first step is to check in with your care team.

“Talk with a primary care doctor about your symptoms,” Escobar Vasco says.  

“There may be associated conditions that have not been diagnosed and need further workup, like depression, sleep apnoea, heart or lung conditions, or vitamin deficiencies, or you may need changes to medications.”

If an underlying cause isn’t to blame for your fatigue, try adjusting your habits to see if lifestyle changes will help. The most important thing you can do is to work with your providers to get your blood sugar level under control.

You can do this by:

• Taking medications as prescribed
• Eating a nutrient-filled diet that minimises high-carb and high-sugar foods
• Staying well-hydrated
• Managing stress
• Making physical activity a part of your daily routine 

Losing even a small amount of weight can also be helpful in lowering blood sugar into a healthy range.

“Patients should really come to their doctors and discuss fatigue, which is common,” Escobar Vasco says. “There may be lots of different things you can do to feel better.”

https://www.universityhealth.com/blog/diabetes-fatigue