Want to hear some good news about diabetes? For many of us, the disease can be delayed or even prevented with a few simple lifestyle changes. This is important because diabetes affects about 38 million people in the U.S. That’s about 1 out of every 10 Americans.

About 1 in 3 American adults have prediabetes — a precursor to full-blown diabetes. And 8 out of 10 of them don't know they have it.

What Causes Diabetes?

Our bodies turn most of the food we eat into sugar (glucose). This sugar is turned into energy to fuel our bodies.

A hormone made in the pancreas — insulin — is released into the blood stream. It helps deliver sugar to feed every cell in the body. If the pancreas doesn’t make enough insulin, or if our bodies can’t use it properly, too much sugar builds up in the blood.  

High blood sugar increases inflammation in your arteries. When this happens, your organs don’t get the blood they need to stay healthy and function properly.

With diabetes you have a greater risk for stroke, heart attack, kidney failure, blindness and advanced memory loss.

There are Two Types of Diabetes

• Type 1 diabetes: the body doesn’t make insulin.
• Type 2 diabetes: the body does not make enough insulin or doesn’t use it efficiently.

In addition to Type 1 and Type 2 diabetes, there is also prediabetes. With it, blood sugar levels are higher than normal, but not high enough to be considered diabetes.

According to the Centers for Disease Control and Prevention, 15 to 30 percent of people with prediabetes will develop Type 2 diabetes within five years. But there’s good news: Prediabetes can be reversed.

In a national study, the National Institutes of Health found that “millions of high-risk people can delay or avoid developing Type 2 diabetes by losing weight through regular physical activity and a diet low in fat calories.”

Ready to Get Started?

Three major risk factors increase your chance for diabetes. Being overweight, a poor diet and not getting enough exercise all play a role. When you tackle them, you make big strides toward living without diabetes.

Here are ways to get started:

• Be a healthy snacker. Skip sugary foods and nosh on whole grains, fresh fruits and vegetables. Popcorn is OK too, just hold the salt and butter.
• Walk more. Find ways to work it into your day. Take the stairs instead of the elevator. Pick a parking place farther away from the door. Get off the bus or train a stop or two early.
• Make a healthy grocery list and stick to it. Don’t shop when you’re hungry.
• Workout when you watch television. Walk in place, do squats or lift some light weights during your favorite show.
• Eat slowly. It takes at least 20 minutes for your stomach to signal your brain that you’re full.

Small changes like these can have a big impact in keeping diabetes at bay. Take action now. Talk with your doctor about getting your blood sugar tested. Tell them if you have a family history of diabetes.

Sources: Diabetes Basics,  Centers for Disease Control and Prevention, 2026; What Is the National DPP?,  CDC, 2024; Blood Glucose and Insulin,  American Diabetes Association; Prediabetes,  American Diabetes Association