November 2023 Decrease the Risk of Developing Type 2 Diabetes
By Matthew Coyne
Type 2 diabetes (T2D) is on the rise. According to the Centers for Disease Control, this chronic disease affects about 11% of the U.S. population. Even more, it is estimated that 8.5 million people have undiagnosed T2D and 96 million adults have prediabetes.
While there are known T2D risk factors that are not modifiable—age, genetics, most social determinants of health—fortunately, there are modifiable factors (health-promoting behaviors) that can help prevent disease. And yes, these behaviors can positively impact health regardless of weight status.
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Balanced diet = balanced blood sugars
Eating a balanced diet is important to all aspects of overall health, but when it comes to preventing diabetes, managing blood sugar is a balancing act that hinges on solid nutrition. Fiber, fats, and proteins all help to slow the absorption of carbohydrates into the blood. And contrary to popular diet culture myths—consistently eating carbohydrates actually helps blood sugar balance. Well-rounded meals that support stable blood sugars include all of the food groups: fiber-rich carbohydrates, protein, fat (and veggies of course).
- Fiber-rich carbohydrates: whole grains, fruit, starchy vegetables, legumes
- Nutritious fats: nuts, seeds, seafood, avocadoes, olive oil
- Lean protein: chicken, turkey, fish, seafood, low fat dairy, nuts, legumes, eggs
Balanced snack options include pairing a carbohydrate with a protein and/or nutritious fat such as apples and peanut butter, fruit and cheese or nuts, or crackers and hummus.
What about sweets, sodas, and refined carbohydrates? These simple carbohydrates are more quickly digested and absorbed into the body and can contribute to blood sugar spikes. It’s not necessary to entirely cut out all processed sugars and carbohydrates, but it is recommended to be mindful of how much you’re consuming and consider how they fit in to your total dietary pattern. Learn more from our previous blog: Decoding Sugar on the Nutrition Fact Label.
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Think of movement as medicine
The CDC reports that consistent physical activity can decrease the risk of developing type 2 diabetes. Physical activity is protective against this disease as it helps reduce insulin resistance and makes it easier for sugar to get out of the blood and into cells, where it is used as fuel. As a contrast, a sedentary lifestyle increases risk of insulin resistance and higher blood sugars. The CDC’s Physical Activity Guidelines for Americans recommends getting 150 minutes per week of moderately intense physical activity with two of those days involving muscle strengthening activities. This can equate to being active 30 minutes five days a week or even breaking those 30 minutes down further to 10-minute activities three times a day. Yet we can break it down even more! Studies show that there is benefit in taking just two-to-five-minute walking or standing breaks throughout the day and after meals to help regulate blood sugar. This provides powerful support to shift from the all-or-nothing thinking that can make incorporating movement intimidating. Furthermore, engaging in other daily activities such as gardening, dancing, and cleaning can count towards movement just as much as joining a sports league or swimming laps in a pool.
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Create a routine for stress management
We’ve all heard it before—chronic stress can affect health in several ways, and yes, it is considered a risk factor for T2D development. Feeling stressed causes the body to release hormones such as cortisol and adrenaline which can raise blood sugar (to make energy available for stressful situations). Constant (chronic) stress causes the continual release of cortisol, forcing the pancreas to work even harder to produce enough insulin. Then, you have blood sugar rising without enough insulin to help lower it, which can contribute to T2D risk.
It’s hard not to stress about stress. Even the stress around eating/the relationship with food and body can contribute to the overall burden of stress on the system. Some stressors are unavoidable, but it is possible to change how you react in those times and make sure you go into a self-care mode to stay healthy mentally, physically, and emotionally.
Practicing stress management is as important as making time for exercise and eating nutritious meals. Common stress management strategies include seeking the support of a counselor or therapist, and engaging in activities such as journaling, meditation, social connection, and mindfulness practices. Stress management looks different for everyone, so it is important you find what works best for you.
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Practice sleep hygiene
Studies have shown that inadequate amounts of sleep, sleep disturbances throughout the night, and sleeping disorders are linked with insulin resistance. The studies also showed that poor sleep patterns are linked to increased hunger hormones and decreased feelings of fullness after meals, causing many to make less nutritious food choices. Also, sleep deprivation can affect energy and motivation for exercise. And yes, poor sleep quality affects resilience to stress and can negatively impact mental health. So really, sleep is foundational for all diabetes prevention behaviors.
The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults should get at least 7 hours of sleep per night. Children and teens need more.
Sleep hygiene practices:
- Create a consistent schedule for bedtime and wakeup time (even on weekends)
- Keep your bedroom dark, quiet, and cool (experts recommend 65 degrees)
- Minimize TV, computer, and smartphone use before bed (better yet, remove them from the bedroom)
- Get some physical activity during the day
- Have a routine that primes your mind and body for bed, like taking a shower, reading, or writing in a journal
- Rethink your drink—alcohol and caffeine (esp. in the afternoon/evening) negatively affect sleep quality
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Ditch Cigarettes and Other Nicotine Sources
Nicotine in cigarettes causes inflammation throughout the body, which increases insulin resistance and therefore also leads to high blood sugar, increasing the risk of developing T2D and many other diseases. Reducing/eliminating nicotine is a change that can make a profound impact on overall health status.
In conclusion, there are healthy behaviors that can support a lifestyle that turns the tide on diabetes risk. Not sure where to start? Check out our blog Using Science to Make Behavior Changes for some inspiration. If you are struggling to make changes, reach out to KRNC to schedule an appointment to get individualized support.
Get to Know our Author:
Coyne completed his masters in nutrition at MSU Denver in 2022 and finished his dietetic internship in spring of 2023, including a rotation at the KRNC. He is currently working as a clinical dietitian at a nursing facility in Denver and is loving being able to provide nutrition care for those with long term illnesses. Coyne has always been interested in nutrition counseling and hopes to open up his own practice in the near future.
More Information
For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!