Type 2 diabetes occurs when the body does not produce enough insulin or the cells ignore the insulin, ultimately leading to a build-up of sugar in the blood and serious complications such as heart, eye, and kidney disease.   Two key behaviors may increase an individual’s risk of developing type 2 diabetes:  poor eating habits and a sedentary lifestyle. That’s because obesity and overweight status are primary risk factors for the disease. “People who are overweight or obese don’t respond to their own insulin as well as thin or lean people do,” says Dr. Timothy Offensend, an MPMG endocrinologist and internal medicine physician. A family history of diabetes or hypertension, genetic factors (including ethnicity), and age also play a role in magnifying one’s likelihood of developing type 2 diabetes, he notes.

The good news

Unlike many conditions over which we have no control, type 2 diabetes can be prevented or even reversed by adopting a healthy, active lifestyle and losing weight. In fact, shedding as little as 5 to 20 pounds (or 5 to 7 percent of body weight) can help stave off, delay, or reverse the disease.

“Moderate weight loss and cutting back on portions of starch in the diet can make a significant difference,” says Dr. Offensend. Indeed, when patients with type 2 diabetes lower their body mass index to within normal range through lifestyle changes, it has a cascade of health benefits. “Small changes in the diet and exercise routine can normalize all of these parameters that doctors worry about in patients with diabetes such as high blood pressure and high cholesterol,” adds Dr. Offensend.

Heading off type 2 diabetes doesn’t necessarily require a drastic body transformation. “The important thing is for patients to become physically active and to reach a weight that’s appropriate for their stature,” advises Dr. Offensend. Body mass index (BMI) is the primary tool that doctors’ use to determine appropriate weight for an individual’s height and age. (You can calculate your body mass index by using this tool.)

Studies show that as little as 30 minutes of moderate exercise daily and a diet low in fat and high in fiber can reduce one’s risk of developing type 2 diabetes by as much as 50 percent. Patients with “pre-diabetes”, or impaired fasting blood glucose, are especially poised to make a difference in their long-term health by making these changes before diabetes sets in.

Tips and tools to make it happen

However, overhauling long-ingrained eating and exercise habits isn’t as simple as having the will to change – it takes hard work, time and focus. Fortunately, there are a host of resources available through MPMG and the community to support you in achieving your health goals.

For example, the Mills Health Center Medical Nutrition Therapy program can help patients get on track with a healthy eating game plan. The fee-based education and coaching program is tailored to each patient’s specific needs and begins with a lifestyle analysis by a registered dietitian and certified diabetic educator. Instructors will also develop a personalized eating plan to help patients manage pre-diabetes and to aid them in achieving healthy weight loss.

But knowing how to eat well is one thing; actually cooking healthy meals is quite another. Adopting a low fat, high-fiber diet rich in fruits and vegetables requires overhauling your shopping cart and planning nutritious meals in line with your personalized eating plan. For help brainstorming main course and snack ideas and finding recipes, visit the Defeat Diabetes Foundation’s recipe archive, which includes a range of appropriate – and tasty – meal options.

A key component of reducing your risk of developing type 2 diabetes, or turning back the clock on the disease if you’ve already developed symptoms, is losing weight. Therefore, daily exercise is essential to making progress.  To that end, the Peninsula Medical Center offers another valuable tool: the Exercise for People with Diabetes class. Sessions are open to all MPMG members and include individualized aerobic exercise routines designed to improve blood glucose control and support weight loss. The class is taught by a registered nurse and certified diabetes educator and meets every Monday at the Medical Center in Burlingame.

Adopting an active lifestyle doesn’t necessarily require expert coaching or technical knowledge, however. Simply incorporating more walking into your day can help you shed pounds and improve your fitness. Consider putting some miles on your sneakers -- instead of your car’s odometer -- on trips to the grocery store, park, or post office. As you gain strength and stamina you can work towards a more ambitious goal like signing up for an organized 5-km or 10-km walk. For example, America's Walk for Diabetes, which is sponsored by the American Diabetes Association and takes place in San Jose every October, offers a way to both get a workout and support a worthy cause.

The Bottom Line

Diabetes can be a limiting, all-consuming disease that leads to very serious health complications. But unlike most chronic conditions, type 2 diabetes affords patients that “rarest of opportunities”: the chance to prevent or reverse the disease through smart lifestyle choices. Seize the opportunity to avoid the negative consequences associated with poor blood glucose control by embracing a healthy diet and an active lifestyle. It could be one of the best decisions you ever make.

Resources:

American Diabetes Association

Center for Disease Control and Prevention

National Diabetes Information Clearinghouse