{"id":20036,"date":"2022-12-14T13:12:33","date_gmt":"2022-12-14T18:12:33","guid":{"rendered":"https:\/\/www.zocdoc.com\/blog\/?p=20036"},"modified":"2023-03-19T11:43:24","modified_gmt":"2023-03-19T16:43:24","slug":"the-early-warning-signs-of-diabetes","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/guides\/the-early-warning-signs-of-diabetes\/","title":{"rendered":"The Early Warning Signs of Diabetes"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Diabetes is a condition that affects how your body metabolizes sugar, and it can lead to serious health complications if left untreated. The good news is that type 2 diabetes is often preventable, and there are a few key warning signs to watch out for.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The condition is often associated with genetics, obesity and a sedentary lifestyle. If you have any of the risk factors of diabetes, it&#8217;s important to be proactive about your health. <\/span><span style=\"font-weight: 400;\">In this guide, we provide advice for maintaining a healthy weight, eating a balanced diet, and exercising regularly \u2014 all of which can help to prevent the development of type 2 diabetes.<\/span><\/p>\n<hr \/>\n<h2><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20038 size-full\" src=\"https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/diabetes-glucos-monitor.jpg\" alt=\"\" width=\"726\" height=\"423\" srcset=\"https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/diabetes-glucos-monitor.jpg 726w, https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/diabetes-glucos-monitor-300x175.jpg 300w, https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/diabetes-glucos-monitor-577x336.jpg 577w, https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/diabetes-glucos-monitor-288x168.jpg 288w\" sizes=\"auto, (max-width: 726px) 100vw, 726px\" \/><\/h2>\n<h2>At its most basic, what is diabetes?<\/h2>\n<p><span style=\"font-weight: 400;\">Diabetes is a health condition which affects your blood sugar levels. In order to understand its impact, we first need to look at how the body breaks down the food we eat \u2014 and how this is different for people with diabetes.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When someone doesn\u2019t have diabetes, their body breaks most food down into glucose and releases it into the bloodstream. An increase in blood sugar acts as a signal to the pancreas, a gland behind the stomach. The pancreas releases a hormone called insulin. Insulin lets the blood sugar into the body\u2019s cells, which use it to produce energy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When someone has diabetes, their body doesn\u2019t make enough insulin, can\u2019t use it the way it should, or can\u2019t make insulin at all. The blood sugar stays in the bloodstream instead of being broken down into energy. Too much blood sugar in the bloodstream can lead to serious health conditions, including angina (chest pain), heart disease, kidney disease, loss of vision, and stroke.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There\u2019s no cure for diabetes at this point in time. However, the condition can be managed using lifestyle practices, such as eating a balanced diet and exercising regularly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are three main types of diabetes: type 1, type 2 and gestational (which occurs in pregnancy). There\u2019s nothing you can do to lower your risk of developing type 1, but type 2 can be prevented with the lifestyle choices mentioned above.<\/span><\/p>\n<hr \/>\n<h2>What\u2019s the difference between type 1, type 2 and gestational diabetes?<\/h2>\n<h3>Type 1 diabetes<\/h3>\n<p><span style=\"font-weight: 400;\">Type 1 diabetes stops your body from making insulin. The immune system attacks and destroys the cells that make insulin by mistake, so if you have this type of diabetes you must take insulin every day in order to stay alive. Type 1 diabetes develops quickly and there\u2019s no known way of preventing it. <\/span><a href=\"https:\/\/www.cdc.gov\/diabetes\/basics\/what-is-type-1-diabetes.html\"><span style=\"font-weight: 400;\">Between 5 and 10%<\/span><\/a><span style=\"font-weight: 400;\"> of Americans who\u2019ve been diagnosed with diabetes have type 1.<\/span><\/p>\n<h3>What causes type 1 diabetes?<\/h3>\n<p><span style=\"font-weight: 400;\">Scientists believe type 1 diabetes is caused by the body attacking itself by mistake, known as an autoimmune reaction. In the case of type 1 diabetes, this reaction destroys the cells which create insulin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people have genes which make them more likely to develop type 1 diabetes, but this doesn\u2019t mean they will. This condition isn\u2019t caused by lifestyle choices.<\/span><\/p>\n<h3>Type 2 diabetes<\/h3>\n<p><span style=\"font-weight: 400;\">Type 2 diabetes affects the way your body uses insulin. You may not produce enough of it, or react the way you\u2019re supposed to, which in turn affects your blood sugar levels. It can be prevented and managed using healthy lifestyle practices. Type 2 diabetes is more commonly diagnosed in adults, although the number of children and teenagers being diagnosed is increasing. <\/span><a href=\"https:\/\/www.cdc.gov\/diabetes\/basics\/type2.html\"><span style=\"font-weight: 400;\">Between 90 and 95<\/span><\/a><span style=\"font-weight: 400;\"> percent of Americans who\u2019ve been diagnosed with diabetes have type 2.<\/span><\/p>\n<h3>What causes type 2 diabetes?<\/h3>\n<p><span style=\"font-weight: 400;\">Type 2 diabetes is caused by insulin resistance (i.e. cells not responding normally to insulin). When this happens, the pancreas makes more insulin in an attempt to get the cells to respond. But this is unsustainable and when the pancreas can\u2019t keep up, your blood sugar levels rise.\u00a0<\/span><\/p>\n<h3>Gestational diabetes<\/h3>\n<p><span style=\"font-weight: 400;\">Gestational diabetes occurs during pregnancy, when someone hasn\u2019t been diagnosed with diabetes before. Blood glucose levels are so high that the body is unable to produce enough insulin to absorb it. <\/span><a href=\"https:\/\/www.cdc.gov\/diabetes\/basics\/gestational.html\"><span style=\"font-weight: 400;\">Between 2 and 10 percent of pregnancies in the US<\/span><\/a><span style=\"font-weight: 400;\"> are affected by the condition. It can be managed by eating a balanced diet and exercising. Your doctor may also prescribe medication.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gestational diabetes normally goes away after the baby is born, but it does increase the risk of type 2 diabetes in both parent and child. You may need to undergo regular tests to measure your blood sugar levels.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20039 size-full\" src=\"https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/gestational-diabetes.jpg\" alt=\"\" width=\"726\" height=\"423\" srcset=\"https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/gestational-diabetes.jpg 726w, https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/gestational-diabetes-300x175.jpg 300w, https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/gestational-diabetes-577x336.jpg 577w, https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/gestational-diabetes-288x168.jpg 288w\" sizes=\"auto, (max-width: 726px) 100vw, 726px\" \/><\/p>\n<h3>What causes gestational diabetes?<\/h3>\n<p><span style=\"font-weight: 400;\">Pregnancy comes with a vast number of changes, including <\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/conditions-and-diseases\/staying-healthy-during-pregnancy\/hormones-during-pregnancy\"><span style=\"font-weight: 400;\">the addition of new hormones<\/span><\/a><span style=\"font-weight: 400;\"> and weight gain. These changes can lead to the body not being able to make enough insulin, which causes gestational diabetes. Prenatal care includes checks for gestational diabetes, as it doesn\u2019t always have symptoms, although you may be more thirsty and need to urinate more often.\u00a0<\/span><\/p>\n<h3>Diabetes statistics<\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.cdc.gov\/diabetes\/data\/statistics-report\/index.html\"><span style=\"font-weight: 400;\">11.3%<\/span><\/a><span style=\"font-weight: 400;\"> of the US population have diabetes. This is approximately 37.3 million people.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Of these:<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">28.7 million have been diagnosed (<\/span><a href=\"https:\/\/www.cdc.gov\/diabetes\/data\/statistics-report\/diagnosed-diabetes.html\"><span style=\"font-weight: 400;\">8.7% of the US population<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">28.5 million of those who\u2019ve been diagnosed are adults.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">200,000 of those who\u2019ve been diagnosed are children.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">8.5 million people have yet to be diagnosed, although <\/span><a href=\"https:\/\/publichealth.jhu.edu\/2022\/study-finds-undiagnosed-diabetes-in-us-less-than-half-of-current-estimates\"><span style=\"font-weight: 400;\">a new study<\/span><\/a><span style=\"font-weight: 400;\"> by researchers at John Hopkins Bloomberg School of Public Health suggests this number is lower.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The CDC\u2019s most recent <\/span><a href=\"https:\/\/www.cdc.gov\/diabetes\/library\/reports\/reportcard.html\"><span style=\"font-weight: 400;\">Diabetes Report Card<\/span><\/a><span style=\"font-weight: 400;\">, published every other year, shows:<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">The number of newly diagnosed cases of diabetes fell over a decade, from 9.3 per 1,000 adults in 2009 to 5.9 per 1,000 adults in 2019.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Diagnosis of prediabetes has increased, however, from 6.5 to 17.4 percent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">40% of adults who died from COVID-19 in the US also had diabetes.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/publichealth.jhu.edu\/2022\/study-finds-undiagnosed-diabetes-in-us-less-than-half-of-current-estimates\"><span style=\"font-weight: 400;\">More than 25<\/span><\/a><span style=\"font-weight: 400;\"> percent of adults who are over the age of 65 have diabetes.<\/span><\/li>\n<\/ul>\n<hr \/>\n<h2><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20040 size-full\" src=\"https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/early-warning-signs.jpg\" alt=\"\" width=\"726\" height=\"423\" srcset=\"https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/early-warning-signs.jpg 726w, https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/early-warning-signs-300x175.jpg 300w, https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/early-warning-signs-577x336.jpg 577w, https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/early-warning-signs-288x168.jpg 288w\" sizes=\"auto, (max-width: 726px) 100vw, 726px\" \/><\/h2>\n<h2>The early warning signs of diabetes<\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s not always easy to know that you might have developed diabetes or prediabetes. However, certain demographics are at a higher risk than others, and there are some symptoms which you may or may not experience. Keep these in mind, and speak to your primary care provider if you\u2019re at risk or notice any symptoms.<\/span><\/p>\n<h3>What is prediabetes?<\/h3>\n<p><span style=\"font-weight: 400;\">A person is said to have prediabetes when their blood sugar levels are above the normal range, but not high enough to be diagnosed with diabetes. A person with prediabetes is at a greater risk of developing diabetes later in life, but there\u2019s good news too \u2014 it\u2019s also possible to reverse it.<\/span><\/p>\n<p><a href=\"https:\/\/www.cdc.gov\/diabetes\/prevention\/about-prediabetes.html\"><span style=\"font-weight: 400;\">1 in 3 adults in the US<\/span><\/a><span style=\"font-weight: 400;\"> have prediabetes, but most don\u2019t know they have it as there aren\u2019t always noticeable symptoms. The CDC has a prediabetes risk test that you can <\/span><a href=\"https:\/\/www.cdc.gov\/prediabetes\/risktest\/index.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fdiabetes%2Frisktest%2Findex.html\"><span style=\"font-weight: 400;\">take online<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3>What are the risk factors for diabetes and prediabetes?<\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Being overweight (<\/span><a href=\"https:\/\/www.who.int\/health-topics\/obesity#tab=tab_1\"><span style=\"font-weight: 400;\">defined by the World Health Organisation<\/span><\/a><span style=\"font-weight: 400;\">, WHO, as having a BMI over 25)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Being 45 years and above<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Being physically active less than three times per week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Being an African American; Latino American; Hispanic; American Indian, Asian American, or a Pacific Islander<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having gestational diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Giving birth to a baby who weighed over nine pounds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having family with type 2 diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having <\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/pcos\/symptoms-causes\/syc-20353439\"><span style=\"font-weight: 400;\">polycystic ovary syndrome<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<h3>What are the symptoms of diabetes?<\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blurry vision<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cuts, wounds or sores that take a long time to heal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling very hungry a lot of the time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling very thirsty a lot of the time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling very tired a lot of the time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having more infections than usual<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Losing weight and muscle mass without trying to<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Needing to urinate a lot, especially at night<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Numb or tingling hands or feet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Very dry skin<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Someone with type 1 diabetes may also experience nausea, stomach pains or vomiting.<\/span><\/p>\n<hr \/>\n<h2>Seeing a doctor<\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s important to see a doctor if you notice any symptoms of diabetes. You may also want to see them if you fit into multiple risk factor categories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several tests you can take to diagnose diabetes and they must be done in a medical setting, as self-diagnosis kits don\u2019t have the level of accuracy needed.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A1C.<\/b><span style=\"font-weight: 400;\"> This blood test measures your average blood glucose levels for the past three months. It can be used to diagnose diabetes and prediabetes, as well as manage the condition, as having a high A1C result can indicate diabetes complications.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fasting Plasma Glucose (FPG).<\/b> This test measures your fasting blood glucose levels. You avoid eating or drinking anything (except water) for a minimum of eight hours beforehand, so for this reason the test is normally done early in the morning.<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fasting triggers the production of glucagon by the pancreas and the release of glucose into the bloodstream. If you don\u2019t have diabetes, your body produces insulin to prevent high blood sugar; if you do, your body can\u2019t produce insulin or respond to it properly, blood sugar levels remain high.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Oral Glucose Tolerance Test (OGTT).<\/b><span style=\"font-weight: 400;\"> This test is used to screen for type 2 diabetes. It measures your blood glucose levels before you drink a solution which contains 2.6 ounces of sugar, and two hours after, in order to see how your body processes glucose after a meal.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019ve been diagnosed with diabetes, you\u2019ll also become familiar with the <\/span><b>Random Plasma Glucose Test.<\/b><span style=\"font-weight: 400;\"> This test measures your blood glucose levels when you have severe diabetes symptoms and can be done at any time of day (hence the name \u2018random\u2019). You prick your finger to draw blood, then wipe it on a test strip to give a glucose reading. This type of testing can help you and your primary care provider to see how well diabetes is being managed, as someone whose diabetes is not well managed will have results that vary significantly.<\/span><\/p>\n<hr \/>\n<h2>Ways to help prevent the development of type 2 diabetes<\/h2>\n<p><span style=\"font-weight: 400;\">The good news is that even if you\u2019re at risk, type 2 diabetes can be prevented. Let\u2019s explore what you can do and what support is available.\u00a0<\/span><\/p>\n<h3>Maintain a healthy weight<\/h3>\n<p><span style=\"font-weight: 400;\">Being overweight can increase the chances of you developing type 2 diabetes. This is because the increase in fatty acids and inflammation can lead to insulin resistance, which in turn leads to type 2 diabetes. <\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpubh.2022.818816\/full#:~:text=Obesity%20(and%20overweight)%20is%20considered,patients%20are%20overweight%20or%20obese.\"><span style=\"font-weight: 400;\">Between 80 and 90<\/span><\/a><span style=\"font-weight: 400;\"> percent of people who have type 2 diabetes are overweight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A healthy weight is defined as having a <\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/assessing\/index.html#:~:text=If%20your%20BMI%20is%20less,falls%20within%20the%20obese%20range.\"><span style=\"font-weight: 400;\">body mass index<\/span><\/a><span style=\"font-weight: 400;\"> (BMI) between 18.5 and 24.9. BMI is based on your height and weight and can be calculated using the <\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/assessing\/bmi\/adult_bmi\/english_bmi_calculator\/bmi_calculator.html\"><span style=\"font-weight: 400;\">CDC\u2019s tool<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to manage your weight safely. There are plenty of restrictive diets out there, and although they might offer short-term results, they aren\u2019t sustainable long-term and can even be harmful to your health. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7538029\/#:~:text=Overall%2C%20these%20studies%20demonstrate%20that%20dieting%20is%20an%20ineffective%20method%20of%20weight%20control%20at%20best%20and%20contributes%20to%20weight%20gain%20at%20worst.\"><span style=\"font-weight: 400;\">Research shows<\/span><\/a><span style=\"font-weight: 400;\"> that dieting is ineffective and can have <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7538029\/#:~:text=The%20study%20concluded%20that%20prolonged%20semi%2Dstarvation%20led%20to%20pronounced%20depression%2C%20emotional%20distress%2C%20and%20irritability.\"><span style=\"font-weight: 400;\">psychological effects<\/span><\/a><span style=\"font-weight: 400;\">, such as irritability, depression and emotional distress. It can also have unwanted physical effects, including lack of energy, nutrient deficiencies, muscle cramps, dehydration and, ironically, weight gain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The safest way to manage your weight is by making lifestyle changes like eating a balanced, varied diet, moving your body and exercising regularly.\u00a0<\/span><\/p>\n<h3>Eat a balanced diet<\/h3>\n<p><span style=\"font-weight: 400;\">The usual guidelines for eating a balanced diet apply, as recommended by the government\u2019s <\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2021-03\/DGA_2020-2025_ExecutiveSummary_English.pdf\"><span style=\"font-weight: 400;\">Dietary Guidelines for Americans<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables, including dark greens, red and yellow vegetables, beans, peas and lentils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits of all types<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grains, especially wholegrains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy products, including low-fat milk, yogurt and cheese, or fortified dairy alternatives<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sources of protein, including lean meat, poultry, eggs, beans, peas, lentils, nuts and seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oils, including vegetable oils<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There are also some additional guidelines which, if followed, can help to reduce the risk of type 2 diabetes:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Choose whole grain versions of products where possible<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid processed meat and limit your consumption of red meat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose <\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/fats-and-cholesterol\/#:~:text=%E2%80%9CGood%E2%80%9D%20unsaturated%20fats%20%E2%80%94%20Monounsaturated,nuts%2C%20seeds%2C%20and%20fish.\"><span style=\"font-weight: 400;\">healthy fats<\/span><\/a><span style=\"font-weight: 400;\">, like those found in vegetable oils, nuts, seeds and fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Minimize the amount of salt, saturated fat and sugar that you eat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid sugary drinks like soda and smoothies, and opt for water, tea or coffee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat three meals a day<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s more sustainable to make gradual changes to your diet, instead of changing everything at once. Take it slow and you\u2019re more likely to stick with it.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20041 size-full\" src=\"https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/hydrateeed.jpg\" alt=\"\" width=\"726\" height=\"423\" srcset=\"https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/hydrateeed.jpg 726w, https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/hydrateeed-300x175.jpg 300w, https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/hydrateeed-577x336.jpg 577w, https:\/\/thepapergown.wpengine.com\/wp-content\/uploads\/2022\/12\/hydrateeed-288x168.jpg 288w\" sizes=\"auto, (max-width: 726px) 100vw, 726px\" \/><\/p>\n<h3>Stay hydrated<\/h3>\n<p><span style=\"font-weight: 400;\">Your body needs water in order to function properly. Water helps to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring nutrients to your cells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get rid of waste<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve your mood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve your sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve the way your brain functions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your organs working correctly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lubricate your joints<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prevent infections<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protect your tissues<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regulate your temperature<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re dehydrated, you might get a dry mouth and a headache, as well as feel tired and dizzy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best option for hydration is water. However, milk, herbal teas, and water flavoured with fresh fruit like lemon or lime will also help you to hydrate. The U.S. National Academies of Sciences, Engineering, and Medicine <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/water\/art-20044256#:~:text=About%2015.5%20cups,day%20for%20women\"><span style=\"font-weight: 400;\">recommend<\/span><\/a><span style=\"font-weight: 400;\"> 3.7 liters of water per day for men, and 2.7 liters per day for women. However, this is only a guideline, as you may need more or less depending on your health and activity levels.<\/span><\/p>\n<h3>Limit alcohol consumption<\/h3>\n<p><a href=\"https:\/\/jech.bmj.com\/content\/56\/7\/542#:~:text=A%20non%2Dlinear%20relation%20was%20seen%20between%20alcohol%20intake%20and%20age%20adjusted%20risk%20of%20diabetes%2C%20with%20risk%20lowest%20in%20light%20and%20moderate%20drinkers%20and%20highest%20in%20heavy%20drinkers\"><span style=\"font-weight: 400;\">Studies have shown<\/span><\/a><span style=\"font-weight: 400;\"> that consuming alcohol excessively can increase the risk of developing type 2 diabetes, as it reduces the body\u2019s sensitivity to insulin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you do drink, a light-to-moderate amount of alcohol is considered to be up to one drink per day for women, and up to two drinks per day for men, as per the <\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2021-03\/Dietary_Guidelines_for_Americans-2020-2025.pdf\"><span style=\"font-weight: 400;\">Dietary Guidelines for Americans<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you need advice or support around alcohol consumption, don\u2019t hesitate to reach out to an organisation or support group such as the ones listed <\/span><a href=\"https:\/\/www.alcoholrehabguide.org\/resources\/\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3>Keep moving and exercise regularly<\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s easy to end up leading a <\/span><a href=\"https:\/\/medlineplus.gov\/healthrisksofaninactivelifestyle.html\"><span style=\"font-weight: 400;\">sedentary lifestyle<\/span><\/a><span style=\"font-weight: 400;\">, especially if you have a job which requires you to work at a desk. Unfortunately, being inactive can:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weaken muscles and bones<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce the efficacy of your metabolism, immune system, and blood circulation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cause hormonal imbalance and weight gain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase the risk of health problems, including:<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Cancer<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Heart diseases<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">High blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">High cholesterol<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Stroke\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Type 2 diabetes<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, if you\u2019re used to being fairly inactive throughout the day, it can be counterproductive and even dangerous to suddenly start intensely exercising. Instead, think about how you could gradually incorporate movement into your routine. You might take the stairs instead of the elevator, go for a walk on your lunch break, or make time for household activities like cleaning or gardening \u2014 it all adds up. Once you\u2019re used to it, you can start thinking about the kind of exercise that might suit you.<\/span><\/p>\n<h3>What kind of exercise is right for you?<\/h3>\n<p><span style=\"font-weight: 400;\">The best exercise is the one that you enjoy, because you\u2019re more likely to be motivated to do it and therefore stick with it. Sociable types might enjoy team sports or working out with a friend, while introverts might enjoy at-home workouts or solo gym time. It can take time to figure out which activities you enjoy, but luckily most places offer free trial sessions before you commit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of exercise you could try include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight exercises, like squats, push-ups, lunges, and planks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cycling or spinning<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dance classes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fitness classes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pilates`<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Running<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tai chi<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Team sports like soccer, basketball, or baseball<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two-person sports like tennis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Water aerobics<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoga<\/span><\/li>\n<\/ul>\n<h3>Don\u2019t smoke<\/h3>\n<p><span style=\"font-weight: 400;\">There are many reasons not to smoke, including the increased risk of developing cancer, lung diseases, and problems with the immune system. Amongst them is the fact that <\/span><a href=\"https:\/\/www.cdc.gov\/tobacco\/data_statistics\/sgr\/50th-anniversary\/pdfs\/fs_smoking_diabetes_508.pdf\"><span style=\"font-weight: 400;\">smoking increases your risk of developing diabetes<\/span><\/a><span style=\"font-weight: 400;\"> (as found in the 2014 Surgeon General\u2019s Report). This is because smoking causes inflammation and <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10693912\/\"><span style=\"font-weight: 400;\">oxidative stress<\/span><\/a><span style=\"font-weight: 400;\">, which affects how cells function.<\/span><\/p>\n<h3>How to quit smoking<\/h3>\n<p><span style=\"font-weight: 400;\">The American Lung Association offers a <\/span><a href=\"https:\/\/www.lung.org\/quit-smoking\/join-freedom-from-smoking\"><span style=\"font-weight: 400;\">Freedom From Smoking program<\/span><\/a><span style=\"font-weight: 400;\">, as well as advice and information on what to expect when you quit. Joining a program like this, using the <\/span><a href=\"https:\/\/www.lung.org\/quit-smoking\/i-want-to-quit\"><span style=\"font-weight: 400;\">online resources<\/span><\/a><span style=\"font-weight: 400;\">, and speaking to your primary health care provider ensures you have support available when you need it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It may take some time to fully integrate healthy lifestyle practices into your routine. But it\u2019s worth making the effort. You\u2019ll be helping to prevent the development of type 2 diabetes and keep yourself in good health, ensuring you can enjoy and take on everything life throws your way.<\/span><\/p>\n<hr \/>\n<h1>Need a doctor\u2019s appointment? Find one on\u00a0<a href=\"https:\/\/www.zocdoc.com\/\">Zocdoc<\/a>.<\/h1>\n","protected":false},"excerpt":{"rendered":"<p>Understanding warning signs can help you prevent the chronic disease. <\/p>\n","protected":false},"author":82,"featured_media":20037,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[227],"tags":[17,33,81,83],"class_list":["post-20036","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guides","tag-chronic-illness","tag-healthcare","tag-preventive-care","tag-wellness","reviewer-dr-nassim-assefi","specialist_by_city-find-primary-care-physicians-near-you"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Early Warning Signs of Diabetes - Guides<\/title>\n<meta name=\"description\" content=\"Understanding warning signs can help you prevent the chronic disease.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.zocdoc.com\/blog\/guides\/the-early-warning-signs-of-diabetes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Early Warning Signs of Diabetes - 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