Understanding diabetes, prediabetes and your own risk

November is Diabetes Awareness Month. Across the United States and within Alaska, efforts are being made to raise awareness for this disease that affects one in 11 Americans, and even more Alaskans.

Diabetes is a growing epidemic. The American Diabetes Association reports that 10.9 percent of Alaskans suffer from diabetes. This number is greater among American Indians and Alaska Natives, 15.9 percent, compared to 9.3 percent of the overall American population.  There are national and local resources to help individuals who have been diagnosed or who suspect they're at risk.

"[Alaska Native Tribal Health Consortium] has a program dedicated to diabetes to support its vision of Alaska Native people being the healthiest people in the world," said Judy Thompson, director of ANTHC's diabetes program.

It's estimated that 59,000 Alaskans are affected with diabetes. A significant portion of that population, around 18,000, have never been formally diagnosed. Understanding the signs and symptoms, along with knowing your own risk of diabetes, is imperative to keeping these numbers from growing.

Type 1 and Type 2

Diabetes is a chronic disease where the body doesn't make enough, or has trouble using, insulin. Insulin is the hormone that helps the body use glucose for energy by carrying sugar into cells. When the body doesn't make enough insulin, or cells are resistant to insulin, sugar builds up, leading to high blood sugar, or diabetes. There are two types of the disease, Type 1 and Type 2.

Type 1 diabetes is usually diagnosed in children and adults under 30 and was previously known as juvenile diabetes. It is less common; roughly 5 percent of those diagnosed with diabetes have Type 1. There is currently nothing that can be done to prevent Type 1 diabetes, but it can successfully be managed with insulin and healthy food choices.

Type 2 diabetes is more prevalent, affecting 90 percent of diabetes patients. In Type 2 diabetes, the body makes insulin, but has trouble using it. Developing Type 2 diabetes can be more likely among certain ethnicities and if you have a family history of the disease, are overweight, sedentary or smoke. If you want to determine your risk, the American Diabetes Association created an online Type 2 Diabetes Risk Assessment Test.

Prediabetes

The Center for Disease Control says 194,000 Alaskans fall into the category of being prediabetic.

"Prediabetes is a condition where the fasting blood sugar is higher than normal, but not high enough to be diagnosed with diabetes," said Luz Smeenk, community educator with ANTHC's diabetes program.

But there's good news. "If people are screened for prediabetes, they have the opportunity to make lifestyle changes that will lower their risk of this disease and disease complications."  

Signs and Symptoms

"Many people do not notice the symptoms as they are subtle and come about gradually," Smeenk said. Signs blood sugar may be out of balance include increased thirst or hunger, excessive urination, blurred vision, itchy or dry skin, frequent infections, weight loss and a feeling of sluggishness.

Take Action

If you feel you may be suffering from prediabetes or diabetes, what can be done to prevent the disease from advancing? First, talk to your doctor about a fasting blood sugar test.

"Prediabetes is a time to take action to delay or prevent the development of diabetes. We know losing a small amount of body weight, 5-7 percent, and being physically active 150 minutes per week can prevent and/or delay diabetes," said Thompson.

"Exercise is the best medicine for diabetes. Exercise helps to lower blood sugar by helping to get sugar out of the blood and into the cells. Any form of movement after a meal can help your body process blood sugar better," said Angela Manderfeld, diabetes nutrition consultant and conference planner with ANTHC's diabetes program. "Start doing whatever you can, for as long as you can, each and every day. It will help to save your life and make you feel good."

Manderfeld also recommends aiming for at least 25 grams of fiber each day to help control blood glucose levels. "In Alaska there are many foods that are higher in fiber, including grains—whole wheat bread, oatmeal and brown rice—but also beans, lentils, root vegetables, leafy greens, as well as traditional plants and berries," added Smeenk.

"The wonderful part of caring for Alaska Native people with diabetes is that the traditional Alaska Native diet is wonderful for preventing disease," said Thompson. The traditional diet is high in protein, like marine mammals, moose and caribou, and low in carbohydrates. Research supports the frequent intake of seal oil and salmon as effective in combatting the disease.

Avoid snack foods and baked goods that use highly processed and refined carbohydrates like white flour and white sugar, warned Smeenk. This means eating fewer processed or packaged foods and limiting carbohydrate intake at and between meals. Eating healthy foods in small portions fuels your body best and keeps blood sugar balanced.

Resources

Whether you've been diagnosed with diabetes, prediabetes or are taking steps to prevent the disease, there are many organizations across the state providing a plethora of resources to deter the growing epidemic. ANTHC, the American Diabetes Associates and the State of Alaska Department of Public Health are just a few of these organizations. Visit their websites to learn more about diabetes, your risk and what you can do to prevent diabetes.

This article was produced by the special content department of Alaska Dispatch News in collaboration with ANTHC. Contact the editor, Jamie Gonzales, at jgonzales@alaskadispatch.com. The ADN newsroom was not involved in its production.