This post was originally published on Word In Black.
By: Dr. Kwame Akoto
Diabetes is a disease that disproportionately affects the African-American community. Black adults are nearly twice as likely as white adults to develop type 2 diabetes. And those affected are 2.5 times more likely to develop associated long-term complications than white people.
But it’s not all bad news! Being proactive about our health and making good decisions every day empowers us to feel better and live longer, healthier lives. This is especially true for those with a family history of diabetes. For Diabetes Alert Day, recognized on the fourth Tuesday in March each year, I want to remind our community that it’s never too late to know your personal risk factors and take control of your health.
Prediabetes and Type 2 Diabetes
In the United States, one in three adults has prediabetes, and eight out of every 10 are unaware they are living with the condition. Prediabetes is a condition marked by elevated blood sugar levels just below the diabetes threshold. Left untreated, about 70 percent of people with prediabetes will eventually develop full-blown diabetes.
Type 2 diabetes happens when your body’s cells become less responsive to insulin, leading to elevated blood sugar levels that can harm the heart, eyes, and kidneys.
Risk factors for diabetes include:
- Being overweight
- Being 45 or older
- Having a family history of diabetes
- Leading a sedentary lifestyle
- Smoking
Take control of your health
Talk to your healthcare provider about diabetes. I remind my patients with a family history of diabetes that there are steps they can take to significantly reduce their chances of developing diabetes.
Adults who are between 35 and 70 years old, or who are overweight or obese or have a family history of diabetes, should discuss getting screened for diabetes with their healthcare provider. A simple blood test will uncover your glucose levels and assess your risk, and regular checkups will ensure early identification of prediabetes, allowing for timely interventions.
Losing 5-7 percent of your total body weight, especially if you’re overweight, can reduce your diabetes risk by 58 percent. Exercising 20 minutes a day and eating a balanced diet, including fiber-rich foods, whole grains, lean protein sources and vegetables, as well as getting enough sleep, can help you achieve and maintain a healthy weight.
Smokers have a 30 to 40 percent higher chance of getting diabetes than non-smokers due to cigarette chemicals that raise inflammation levels and disrupt cellular function, which could affect how your body uses insulin. Work with your healthcare provider to determine the best strategy to help you quit smoking. Limiting alcohol, which tends to be high in sugar and calories, is also a good choice.
If you’re already living with prediabetes, it’s crucial to understand that you can effectively manage, and in some instances, even reverse the condition through a well-structured healthy lifestyle program. In fact, participants in Kaiser Permanente’s Diabetes Prevention Program achieved an average weight loss of 12.6 pounds per person.
Patient’s Success Story
One of my patients, Lloyd Bailey of Baltimore, who has a family history of diabetes, credits Kaiser Permanente’s holistic approach to healthcare, encompassing screenings, wellness practices and mental health support, with helping him reverse his prediabetes and stay on top of his health.
“Dr. Akoto’s coaching, direction and the support he provides has literally changed the trajectory of my life,” Bailey shared. “I am a better person, a healthier person, because of working with my doctor. He’s not just providing medicine. He’s providing care. And the care he continues to provide me is just unmatched.” Bailey adds, “Your health is your choice. I see my doctor three to four times per year, but I’m with myself all the time. I am responsible for the choices I make for myself. My health is my choice.”
With his doctor’s support, Bailey has avoided developing diabetes through healthy lifestyle choices like exercising regularly, eating a healthy diet and meditating to reduce stress.
On Diabetes Alert Day, let’s empower ourselves by knowing our numbers, and take charge of our health. Your family history does not have to determine your future! By making healthy lifestyle choices, many people can outsmart diabetes and lead healthier, more vibrant lives. Together, let’s pledge to prevent this disease from taking a toll on our community, one healthy choice at a time. Talk to your doctor about the best plan for you to achieve your health goals.
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