Diabetes Unveiled

Diabetes is a metabolic disease that affects 8.3% of Americans[1]. It is a serious disease that if left untreated, can cause cardiovascular disease, blindness, kidney disease, stroke, and death. Diabetes is more prevalent in certain populations such as Native Americans, African Americans, Hispanic Americans, and Asian Americans.

People with diabetes have trouble regulating blood glucose levels. In a normal individual, the body releases the hormone insulin right after a meal. Insulin’s role is to transfer glucose from the blood to the body cells where it will be used to produce energy. However, in people with diabetes, the body is unable to efficiently remove glucose from the bloodstream. The elevated blood glucose (hyperglycemia) forms toxic byproducts that slowly damage the heart, blood vessels, kidneys, nerves, and eyes. It also has a negative impact on the immune system.

There are two types of diabetes: type 1 and type 2. Type 1 diabetes usually has an early onset (before the age of 30), has a moderate genetic link, and is generally associated with insulin deficiency. It presents distinct symptoms such as frequent thirst, hunger, and urination. It may also cause an abrupt weight-loss, weakness, and fatigue. This type of diabetes is typically treated with insulin therapy and appropriate diet.

Type 2 diabetes, on the other hand, usually begins after age 40. Even though there must be a genetic predisposition, it is largely associated with sedentary lifestyle, poor dietary habits, and obesity. In this type of diabetes, the body initially produces enough insulin, but the cells become resistant to it and are unable to pick up glucose from the bloodstream. This scenario creates two problems that aggravate the condition: weight gain and constant hunger. Weight gain is caused by the conversion of the excessive blood glucose into fat. As the fat cells become larger, they also become more resistant to insulin, making the diabetes worse. The problem is that even though there is plenty of glucose in the bloodstream, it doesn’t move into the cells effectively. The body perceives that as a need for fuel, which is translated into hunger signals, ultimately contributing to more weight gain.

Type 2 diabetes represents 90% of all cases of diabetes; early diagnosis is fundamental to stopping the progression of the disease. According to the American Diabetes Association, 79 million people present a condition known as prediabetes in which blood glucose is higher than normal but not high enough to be considered diabetes. The good news is that this condition is reversible. Studies have shown that lifestyle modifications can slow down or prevent the development of the disease.

Diabetes and cardiovascular disease share similar risk factors. Thus, the lifestyle changes for preventing diabetes are comparable to the ones for getting a healthy ticker.

• Healthy diet – Consume more whole grains, fruits, vegetables, and heart-healthy fats while limiting saturated fats, trans fats, cholesterol, and sodium. People with diabetes can benefit from having a regular meal pattern to minimize swings in blood sugar. Calorie control is also important to prevent weight gain. The consumption of fiber-rich carbohydrates should be emphasized because they are digested slower than other carbs (such as sugars and refined grains). Slow digestion and absorption prevents peaks of blood glucose.
• Maintain a healthy weight – Obesity is a major risk factor for both diabetes and heart disease. Studies have shown that even limited weight-loss can improve glucose regulation and insulin sensitivity.
• Exercise – Maintaining an active lifestyle is fundamental to weight loss and maintenance of a healthy weight. It also promotes heart health and prevents the development of cardiovascular diseases. In addition, regular physical activity improves glucose uptake by muscle tissue which prevents hyperglycemia. Aim for at least 150 minutes per week of moderate-intensity activities. However, people with diabetes should consult their physician prior to starting an exercise program.

References

Boyle, M. and Long, S. Personal Nutrition. Belmont, CA: Wadsworth Cengage Learning. 2010.

Powers, S. and Howley, E. Exercise Physiology. Theory and Application to Fitness and Performance. New York: McGraw-Hill. 2007.

Wardlaw, G. and Smith, A. Contemporary Nutrition. New York: McGraw-Hill. 2009.

Wilmore, J., Costill, D. and Kenney, W. L. Physiology of Sport and Exercise. Champaign, IL: Human Kinetics. 2008.

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