The Journal of the Endocrine Society published the results of a Japanese study highlighting factors that could help us prevent type 2 diabetes, or at least change the way we support prediabetics to reduce the risk of developing type 2. The results of this eleven-year study have uncovered previously-unknown facts about the warning signs that appear up to two years ahead of a type 2 diabetes diagnosis.
Statistics about Diabetes
- Over 100 million Americans have type 2 diabetes, or its precursor, prediabetes.
- The number of people who are living with diabetes around the globe has risen by 300 million since 1980, bringing the figure to 422 million.
- The condition has many complications, including stroke, heart attack, kidney failure, blindness and death.
What is prediabetes?
According to Dr. Hiroyuki Sagesaka, the lead researcher of the Japanese study, most people who develop type 2 diabetes, go through prediabetes. So, what is the difference between prediabetes and type 2 diabetes? Other than the fact that people with prediabetes have slightly elevated blood sugar levels and people with type 2 diabetes have significantly higher levels, there are no major differences.
Dr. Sagesaka and his team of researchers have hypothesized that metabolic markers for diabetes may be detectable as early as 20 years before a person is diagnosed. This knowledge provides a window of opportunity for these people to reverse prediabetes, which is possible.
Maryland-based physician, Dr. Matthew Mintz pointed out that the study was based primarily around fasting blood glucose levels. In addition, he pointed out that there are other risk factors, which includes obesity, age, family history, and ethnicity.
How can I reduce my risk of type 2 diabetes?
Healthy lifestyle choices can help to significantly reduce the risk of a prediabetes diagnosis and help prevent prediabetes from progressing. The most obvious requirement is to monitor your blood sugar levels.
Implement the following healthy lifestyle habits if you’re prediabetic or at risk for diabetes:
- Maintaining a healthy weight – and more importantly, a smaller waistline – can help prevent the onset of type 2 diabetes and many other health problems. Men should aim for a waistline smaller than 40 inches, and women, smaller than 35 inches.
- Getting sufficient sleep benefits insulin sensitivity and blood sugar levels, while balancing vital metabolic hormones.
- Managing stress by meditating, relaxing and exercising can help reduce stress and lower blood sugar levels.
- Staying hydrated by drinking plenty of water and non-caloric beverages can help flush excess blood sugar through the urine.
- Increasing your fiber intake will help slow down your body’s sugar absorption and carb digestion to promote a more gradual blood sugar level rise.
- Implementing portion control can help regulate your calorie intake and should lead to weight loss while promoting healthy blood sugar levels and reducing the risk of type 2 diabetes.
- Eating foods rich in magnesium and chromium can help regulate blood sugar levels, according to a variety of studies (chromium, magnesium). Since it may be difficult to obtain optimum levels of important micronutrients from your diet alone, it may be wise to take supplements.
Mineralife offers a range of blood sugar support supplements for your convenience and to aid in supporting your journey to a healthy lifestyle.