🩺 Someone I Know Has Diabetes — What Can I Do to Avoid It?

When someone close to you—whether a friend, coworker, or family member—has diabetes, it’s natural to wonder about your own risk. You might ask, Could this happen to me? What can I do now to protect my health?

The good news is, even if you have a family history or know others affected by diabetes, there’s a lot within your control. Understanding what diabetes is, how it affects your body, and how lifestyle choices—especially exercise—can help, is a powerful step toward prevention.

🔍 What Is Diabetes?

Diabetes is a chronic condition that affects how your body processes blood sugar (glucose). After eating, your body breaks food down into glucose and releases it into your bloodstream. When blood sugar rises, your pancreas produces insulin to help your cells absorb and use that sugar for energy.

With diabetes, this system is disrupted:

• Type 1 diabetes: The body does not produce insulin.

• Type 2 diabetes: The body becomes resistant to insulin or doesn't produce enough of it.

Type 2 diabetes is far more common—and often preventable with healthy habits.

🧠 How Does Diabetes Affect the Body?

Diabetes can damage many systems in your body over time:

• Heart: Increased risk of heart attack and stroke

• Eyes: Risk of vision loss (diabetic retinopathy)

• Kidneys: Leading cause of kidney failure

• Nerves: Can lead to pain, numbness, or foot ulcers

• Wound Healing: Slower recovery from cuts and infections

🔬 What Does the Latest Research Show?

New research shows diabetes may also impact the brain. Chronic high blood sugar and insulin resistance are linked to cognitive decline, including an increased risk of dementia and Alzheimer’s disease.

The message is clear: preventing or delaying diabetes supports your entire body—not just your blood sugar.

🛡️ How Can I Reduce My Risk?

You can’t change your genetics, but you can take steps to protect your health:

1. Move your body: Aim for 30 minutes of activity most days

2. Eat smart: Choose whole foods, healthy fats, and fewer added sugars

3. Maintain a healthy weight: Even small weight loss makes a difference

4. Watch what you drink: Replace sugary beverages with water or tea

5. Know your numbers: Check blood sugar, blood pressure, cholesterol

6. Get quality sleep: Poor sleep increases insulin resistance

🚫 Foods That Increase Your Risk

Some foods can spike blood sugar, trigger inflammation, and contribute to weight gain—raising your risk for Type 2 diabetes and other chronic illnesses. It’s important to know what to watch out for:

• Processed snacks: Cookies, pastries, chips, and packaged baked goods are often full of refined sugar, trans fats, and preservatives.

• Fast food: Burgers, fries, fried chicken, and other drive-thru items are usually high in saturated fats, sodium, and hidden sugars.

• Sugary drinks: Soda, sweetened teas, energy drinks, and even fruit juices can cause quick blood sugar spikes with little nutritional value.

• Refined carbs: White bread, white rice, and sugary cereals can act like sugar in your body, causing rapid spikes and crashes.

• Hidden sugar foods: Watch out for items marketed as “low-fat” or “healthy”—they often contain added sugar to boost flavor.

Cutting back doesn’t mean cutting out everything you love. It’s about being more mindful and replacing these choices with healthier, more nourishing alternatives.

💪 Exercise Is Medicine

Physical activity is more than fitness—it’s one of the most powerful tools for diabetes prevention and long-term wellness.

• Helps muscles absorb sugar for energy

• Improves how your body uses insulin

• Reduces inflammation

• Boosts energy, mood, and stress resilience

Walking, gardening, biking, swimming—even dancing in the kitchen—can all count. What matters most is consistency and enjoyment.

🌿 Think Long-Term: Aging Well in the Finger Lakes

Preventing diabetes is also about aging well. It's about staying active, sharp, independent, and connected as you grow older. That long-term vision starts with the choices you make today.

The Finger Lakes region of New York offers a wealth of resources to support your journey:

• Scenic walking and biking trails - A completely FREE way to improve your health is by a daily walking program.

• Local farmers’ markets with fresh, seasonal produce- A great way to stay local and get fresh foods.

• Fitness and wellness centers focused on active aging -Check out Silver Sneakers

• Community health programs and classes - Contact Street Physical Therapy and Wellness services for more information and services offered to the public.

These local opportunities make it easier (and more enjoyable) to build a healthy lifestyle close to home.

💬 Final Thoughts

Knowing someone with diabetes doesn’t mean you’re destined to develop it too—but it does mean you're in a great position to take proactive steps now. You have the power to take control of your health, prevent disease, and thrive.

Start small. Stay consistent. And remember: Prevention is not about perfection. It’s about progress.