Every November we observe American Diabetes Month to shine a light on one of the most pressing health challenges in the nation and in The Bronx. Diabetes affects millions of people and can lead to serious complications and death if not managed properly. More than one in ten Americans have diabetes, and one in five don’t even know they have it. Diabetes does not discriminate; it can affect people of all ages. In fact, research shows that diabetes among young people is expected to increase significantly over the next 40 years.

 

Diabetes, like many chronic conditions, has a genetic component. A person might say that diabetes “runs in my family” to highlight their increased risk for getting the condition. Another may be shocked to get diabetes because it does not run in their family. Fortunately, healthy behaviors can delay, prevent, or manage diabetes, regardless of genetic risk.

 

Think of the risk for diabetes like a flower in a garden; our genes plant the seed, but our lifestyle determines how it grows. Even small changes like reducing sweetened drinks, cooking at home more, and walking can reduce your risk for diabetes and greatly improve your health. While research continues to advance our understanding, two factors stand out in the development and management of diabetes: genes and lifestyle.

 

The Impact of Genes

• Type 1 Diabetes: This autoimmune condition often develops in childhood or adolescence but can show up later. It has a strong genetic component. Having a family member with Type 1 diabetes increases your risk, though environmental triggers also matter.
• Type 2 Diabetes: Having a family member with Type 2 diabetes also increases your risk of getting Type 2 diabetes. Certain populations, including Latinos, Native Americans, South and East Asians, and people of African ancestry have higher risk of getting diabetes based on genetics.

 

It’s important to remember that having a genetic risk for diabetes does not guarantee you will develop the condition. Your actions and lifestyle can prevent or delay the onset of Type 2 diabetes.

 

The Impact of Lifestyle

While we cannot change our genes, we can choose healthy behaviors that have a huge impact on our risk for chronic diseases like Type 2 diabetes.

• Diet: Eating foods high in sugar, refined carbs, and unhealthy fats increase risk for diabetes, regardless of whether the disease runs in your family or not. Reducing these foods and choosing whole grains, fruits, vegetables, lean proteins, and healthy fats is key to  diabetes prevention and blood sugar control.
• Physical activity: Regular exercise is a powerful preventive medicine. Even 30 minutes of brisk walking on most days can make a difference in lowering risk for diabetes.
• Weight management: Excess body fat, particularly around the abdomen, greatly increases your risk of getting Type 2 diabetes. Maintaining a healthy weight also helps lower your risk of heart disease, high blood pressure, heart attack, stroke, gallstones, breathing problems, joint pain, infertility, headache conditions, and certain cancers. Research shows that losing even a small amount of weight (5-7% of total weight) is enough to greatly lower or delay the chance of getting Type 2 diabetes. For example: 5-7% of the weight of a 200lb person is 10 to 14 pounds, an achievable amount for many people. One very simple and effective weight loss strategy is to make your lunch or dinner plate like this: low-carb vegetables (size of two fists/cups), high-carb food (size of one fist/cup), and protein (size of one palm/ 3 or 4 ounces).
• Stress and sleep: Chronic stress and poor sleep disrupt hormone balance and can increase your risk for diabetes as well.

 

Take Action This American Diabetes Month

• Know your risk: Talk to your healthcare provider about your family history and get screened.
• Make healthy swaps: Replace soda with water or have more fruit and less desserts.
• Get moving: Find an activity you enjoy like dancing, walking, or cycling. Make a realistic weekly plan.
• Spread awareness: Share information with family and friends to encourage early prevention.
• Attend a community health education event at a Montefiore location. We have more than 40 events taking place throughout November. Check them out here: Diabetes Awareness | Montefiore Einstein. 

 

Diabetes is a complex condition influenced by both what we inherit and how we live. While we can’t change our genes, we can make powerful lifestyle choices to protect our health. This American Diabetes Month, let’s commit to awareness, prevention, and action because every step toward healthier living makes a difference.

 

Raisha Hernandez, M.A., is program manager at Montefiore Einstein’s Office of Community and Population Health