Diabetes is a disease that can affect anyone, regardless of age or gender. It’s one of the most common chronic health conditions in the world and can lead to serious complications if left untreated. How much do you know about this health problem that affects 86 million Americans? This article reveals seven surprising facts about type 2 diabetes that you might not know.
Lack of Sleep Increases the Risk of Type 2 Diabetes
Sleep is important for blood sugar control. If you don’t get enough sleep, your body has a harder time managing glucose and insulin levels. Sleep deprivation can also lead to insulin resistance — a condition where the cells in your body become less sensitive to the effects of the hormone insulin, the main hormone that helps cells take up glucose from your bloodstream after meals. When you don’t sleep enough or have inferior quality sleep, your body becomes less efficient at processing sugars and other carbohydrates from the foods you eat.
Why does lack of sleep increase the odds of developing type 2 diabetes? One is its effects on insulin sensitivity, but poor-quality sleep also increases the risk of weight gain and obesity, the number one risk factor for type 2 diabetes.
Being sleep-deprived over an extended period (for example, if you work night shifts) affects how well your body processes glucose but also increases cortisol — a stress hormone linked to weight gain and increased appetite. Cortisol boosts visceral fat, a deep type of belly fat that triggers low-grade inflammation and worsens insulin resistance. So, now you know what the take-home message is. Make sure you’re not skimping on sleep!
Stress Affects Blood Glucose Levels Too
Stress can negatively impact your blood sugar levels. Physical stress, such as being sick or injured, and mental stress, like worrying about work or family, can both cause an increase in blood sugar levels. Just as lack of sleep increases cortisol, so does stress. When your body fights mental or physical stress, your blood glucose can spiral out of control, which in turn increases your risk of complications. Therefore, finding ways to manage stress is important if you’re already living with type 2 diabetes or worried about your risk of getting it. This could include exercise (which improves insulin sensitivity and helps with stress management) or other stress management approaches like meditation.
Giving birth to a high birthweight baby is a risk factor for type 2 diabetes
Most people don’t realize that mothers who give birth to a high birth weight baby are at higher risk of developing type 2 diabetes. One study found that mothers who had previously given birth to a baby weighing more than 9 pounds were more likely to develop type 2 diabetes. How can you use this information? If you delivered a baby greater than 9 pounds, follow your blood glucose levels more closely. Also, practice a lifestyle that places you at lower risk – watching your diet, exercising, and avoiding weight gain.
Genetics is less powerful than lifestyle in determining whether you get it
One of the biggest misconceptions about type 2 diabetes is that it’s all about genetics. While genetic predisposition exists, lifestyle choices matter more than you think. Research shows lifestyle changes can lower the risk of developing type 2 diabetes even in those at elevated risk genetically.
For example, losing as little as 7% of your body weight can significantly reduce the risk of developing type 2 diabetes. Staying physically active helps stave off type 2 diabetes by increasing insulin sensitivity and how cells respond to insulin — and you should avoid refined carbohydrates and sugary foods. It also improves body composition and helps prevent weight gain, both of which will place you at lower risk.
Poorly controlled blood sugars can damage almost every organ in your body
People don’t always realize how far-reaching the effects of insulin resistance and diabetes are. Diabetes can damage almost every organ in your body. These include:
- The eyes – More than half of people with diabetes have some form of eye diseases such as glaucoma or retinopathy.
- Kidney disease – Diabetic kidney disease affects about one in 10 people with diabetes.
- Neuropathy – Diabetes also puts you at risk for developing nerve damage that can cause numbness or pain in the feet (diabetic neuropathy).
- Blood vessels – Diabetes causes hardening of the arteries (atherosclerosis), which increases the risk of heart attack and stroke.
- Liver – People with diabetes are at higher risk of non-alcoholic fatty liver disease. (NAFLD)
These risks explain why diabetics need to work with a healthcare provider to control blood sugar and monitor for diabetic complications.
You can develop type 2 diabetes at any age.
Type 2 diabetes isn’t just a disease of aging. As you get older, your risk increases, but even younger people are increasingly developing the condition. There are several reasons why someone might develop type 2 diabetes at a younger age, including being overweight, having a family history of the condition, or being inactive.
If you have a family history, start screening early, in your mid-30s. The earlier you diagnose type 2 diabetes and take action to bring your blood glucose under control, the lower your risk of type 2 diabetes will be.
You can manage type 2 diabetes
If you have type 2 diabetes, don’t despair. If your lifestyle and diet are not currently in line with managing your blood sugar levels, you can take small steps to change that. In fact, research shows you can manage type 2 diabetes or even reverse it (in some cases) with lifestyle changes that include eating a healthy diet and exercising regularly.
Conclusion
Lifestyle factors can lower your risk of developing type 2 diabetes and help you manage it effectively. Take advantage of what you can control.
References:
- “Type 2 Diabetes | CDC – Centers for Disease Control and Prevention.” cdc.gov/diabetes/basics/type2.html.
- “Type 2 Diabetes Statistics and Facts – Healthline.” healthline.com/health/type-2-diabetes/statistics.
- “8 Key Statistics on Type 2 Diabetes – Diabetic.org.” diabetic.org/statistics/type-2-diabetes/.
- Tian G, Guo C, Li Q, Liu Y, Sun X, Yin Z, Li H, Chen X, Liu X, Zhang D, Cheng C, Liu L, Liu F, Zhou Q, Wang C, Li L, Wang B, Zhao Y, Liu D, Zhang M, Hu D. Birth weight and risk of type 2 diabetes: A dose-response meta-analysis of cohort studies. Diabetes Metab Res Rev. 2019 Jul;35(5):e3144. doi: 10.1002/dmrr.3144. Epub 2019 Mar 7. PMID: 30786122.
- Reutrakul S, Van Cauter E. Sleep influences on obesity, insulin resistance, and risk of type 2 diabetes. Metabolism. 2018 Jul;84:56-66. doi: 10.1016/j.metabol.2018.02.010. Epub 2018 Mar 3. PMID: 29510179.
- Jones C. Stress is affecting your type 2 diabetes. intermountainhealthcare.org. Published August 4, 2020. Accessed December 28, 2022. https://intermountainhealthcare.org/blogs/topics/live-well/2020/08/stress-is-affecting-your-type-2-diabetes
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