One out of two adults you know either might have diabetes or be pre-diabetic. Half.
According to the details of a new study this week by the Journal of the American Medical Association, in a survey conducted between 1988 and 2012 using more than 25,000 adults, almost 50% of American adults were found to suffer from elevated blood sugar or were at risk to develop diabetes. The only good news from the report is that the levels of diabetes in the U.S. has finally started to level off.
The deadly disease comes in two forms. Type 1 (formerly referred to as juvenile diabetes) is not preventable and is caused when a patient has a total lack of insulin, requiring daily injections of insulin to avoid serious complications like rapid heartbeat and kidney disease. Type 2, which is the result of having too little insulin or the inability to process insulin effectively, is typically the result of poor diet, not enough exercise or obesity.
Almost 70,000 people die annually from complications of the disease, which can cause everything from damage to the eyes, blood vessels and kidneys to dangerous tissue infections and delayed wound healing. The percentage of Americans with full-blown diabetes has remained steady since 2008 at around 12%-14%.
Pre-diabetes is a risk factor for developing Type 2. And while it has no symptoms, risk factors like obesity, smoking, heart disease and high blood pressure can be warning signs. Without treatment, about one in three people with pre-diabetes will develop Type 2 diabetes.
The Los Angeles Times reported that researchers said the data provides a "glimmer of hope" that efforts to combat obesity and state, federal and local efforts to put food, nutrition and physical activity policies in place are starting to pay off.
In the meantime, we broke down what you can do to make sure you avoid or combat the onset of this serious disease.
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Find Out If You're At Risk
BSIP Universal Images GroupThere are plenty of assessment tools out there (like the Life! one) that help you figure out if you are at risk of developing type 2 diabetes. If your score is 12 or above you are at high risk and should talk to your doctor about a plan for prevention.
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Work Out
It seems kind of obvious, but experts suggest the #1 thing you can do taking control of or preventing diabetes is to get regular physical activity. Exercise can help you lower your blood sugar, lose weight and boost your sensitivity to insulin, which keeps your blood sugar in the normal range.
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Rough Up That Diet
Boston Globe Eating more fiber (fruits, vegetables, beans, nuts) helps lower your risk of heart disease and promotes weight loss by making you feel fuller, while also reducing your risk of diabetes by improving your blood sugar. Also, go for whole grains (bread, pasta, cereal), which also help maintain blood sugar levels.
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Try To Drop Some LBS.
Justin Sullivan Getty Images NewsOne large study found that participants who lost a modest amount of weight and exercised regularly reduced their risk of developing diabetes by almost 60 percent over three years. Being overweight stresses a network of cells called the endoplasmic reticulum (ER). When the ER is overwhelmed by nutrients, it sends an alarm telling cells to tone down the cells' insulin receptors, which turns into insulin resistance and a high concentration of sugar and glucose in the blood -- one of the key signs of diabetes.
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Quit Smoking, Put Down The Burger
The Washington PostThis is another "duh" one, but one of the best ways to protect yourself is to skip highly processed fast food and packaged food that's high in salt and fat and toss out those smokes. Smokers are twice as likely to develop diabetes as non-smokers.
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Get Some Sleep, Chill Out
Peathegee IncThis is a good tip for everyone, but people who are sleep-deprived tend to eat more, so people who have diabetes and get regular sleep often have healthier eating habits and better blood sugar levels. Excess stress can also spike blood sugar levels, so try meditation or yoga to calm your body down.
