From bannerhealth.com
Many people believe you have to be overweight and inactive to get type 2 diabetes but that’s simply not true. Even if you’re slim or athletic, your body might still struggle to control your blood sugar. And if you don’t think you’re at risk, you might not take action and get tested.
“I think most people would be surprised with how many risk factors for type 2 diabetes there are, and that despite a normal weight or even eating ‘healthy’ foods, they can still be at risk,” said Elise Marrs, a registered dietitian and diabetes educator with Banner - University Medicine.
What is type 2 diabetes?
Type 2 diabetes is a condition that happens when your body doesn’t use insulin properly (insulin resistance). Over time, your blood sugar levels rise and can cause complications like heart disease, kidney problems and vision loss.
Common signs include:
- Feeling tired all the time
- Being more thirsty or hungry than usual
- Having to pee a lot
- Blurry vision
- Cuts or infections that heal slowly
- Getting a lot of infections
- Tingling or numbness in hands or feet
- Unexplained weight loss
But many people with type 2 diabetes don’t have obvious symptoms, especially early on. Or symptoms come on slowly.
Can thin people really develop diabetes?
Absolutely. Your size doesn’t guarantee your health. “Being thin does not mean that someone is living a healthy lifestyle,” Marrs said. “It also doesn’t protect you from risk factors you can’t control.”
While being overweight does raise your risk for type 2 diabetes, other factors play a big role. You’ve probably heard the term “skinny fat.” It refers to people who look lean but still carry unhealthy levels of fat around their organs. This internal fat can raise your risk of diabetes.
Other common risk factors include:
- A parent or sibling with diabetes
- Age 45 or older
- Inactivity or physical activity less than three times a week
- Sitting for long periods
- Poor diet
- High blood pressure or high cholesterol
- History of gestational diabetes (diabetes during pregnancy)
- Polycystic ovary syndrome (PCOS)
- Poor sleep or sleep apnoea
- Certain racial or ethnic backgrounds: Hispanic, Black, Native American, Asian American and Pacific Islander
There are two types of risk factors:
- Controllable: You can make changes to modify these risk factors, like choosing healthier foods or getting more physical activity.
- Not controllable: You can’t change these risk factors, like having a family history of diabetes or being over age 45. But if you know about them, you can talk to your health care provider about early testing.
What can you do to lower your diabetes risk?
“Having risk factors for type 2 diabetes does not mean that you will develop it, but it is important to change the things you can to reduce your risk. It is never too early or late to make lifestyle changes to improve your health. If you are not sure where to start with diet or physical activity, ask your primary care provider for a referral to see a registered dietitian,” Marrs said.
Simple lifestyle changes can make a real difference for everyone, no matter how much you weigh. Try these tips:
- Get regular exercise and aim for 30 minutes most days
- Eat regular, balanced meals that include fibre, veggies and lean protein
- Limit sugar-sweetened drinks and snacks
- Sleep seven to eight hours each night
- Manage stress with healthy outlets like walks, hobbies or support groups
- Get your blood sugar checked if you have risk factors
When should you get checked for type 2 diabetes?
According to the American Diabetes Association, you should consider testing if you:
- Are over age 35
- Are an adult of any age and you have one or more risk factors for diabetes
- Have prediabetes
- Have HIV
- Take certain medications
If you think you should be screened and your provider doesn’t suggest it, ask.
Children over age 10 or who have started puberty should consider being tested if they are above the 85th percentile on weight charts and have any of these risk factors:
- A mother who had gestational diabetes
- A direct family history of diabetes
- A high-risk ethnic background
A child at normal or below normal weight should consider screening if there are signs of insulin resistance such as:
- High blood pressure
- Abnormal cholesterol levels
- PCOS
- A discoloration of the skin called acanthosis nigricans
Tests may include:
- A1C (your average blood sugar over three months)
- Fasting blood glucose
- Oral glucose tolerance test
“If you are not aware of your risk and you’re not monitoring for signs or symptoms, you could end up having diabetes for years without realizing it,” Marrs said.
You might develop complications such as heart disease, stroke, kidney disease, blindness, tooth and gum disease, nerve damage and more. “These complications can be prevented or delayed if diabetes is diagnosed early and managed well,” Marrs said.
Take the free Banner Health diabetes risk assessment today and find out where you stand.
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