High blood sugar levels, a hallmark of Type 2 diabetes, often appear subtly and are easy to overlook. Alarmingly, one in three people with diabetes are unaware they have it. Ignoring the early symptoms can result in serious complications like heart disease, nerve damage, and vision loss.
This article highlights the early warning signs of high blood sugar and outlines steps to prevent Type 2 diabetes—empowering you to protect your health. With proper diet, regular physical activity, and medications if needed, diabetes can be managed, allowing you to lead a full, healthy life.
Early Signs of Diabetes
1. Frequent urination (polyuria): If you’re going to the bathroom more often, especially at night, it could mean your kidneys are flushing out excess glucose.
2. Excessive thirst (polydipsia): Linked to frequent urination, the body tries to compensate for fluid loss by making you drink more.
3. Increased hunger (polyphagia): When cells don’t get enough glucose, your body responds with a sudden urge to eat.
4. Dry mouth: Lack of saliva can lead to dental problems and increase the risk of gum disease.
5. Unexplained weight changes: Rapid weight loss may occur if the body starts using muscle protein for energy. Conversely, sugar cravings may lead to weight gain.
6. Fatigue: When glucose can’t enter cells, the body lacks energy. Poor sleep from frequent urination can worsen exhaustion and irritability.
7. Blurred vision: High blood sugar affects the shape of the lens in the eye. Initially reversible, prolonged high levels can cause lasting damage.
8. Headaches: These may signal hyperglycemia, worsening as blood sugar rises.
9. Slow-healing wounds and infections: High glucose damages blood vessels, impeding the body’s ability to repair itself.
10. Yeast infections: Sugar promotes bacterial and fungal growth, particularly candida infections in women.
11. Numbness or tingling in hands and feet: This may indicate diabetic neuropathy, a serious complication caused by prolonged high blood sugar.
12. Skin changes: Dark, velvety patches (acanthosis nigricans) may appear on the neck, groin, or armpits. Itchy skin, especially in intimate areas, can also be a sign.
13. Sexual dysfunction: Damage to blood vessels and nerves can lead to vaginal dryness in women and erectile dysfunction in men. “35% to 75% of men with diabetes suffer from impotence.”
If you notice any of these signs, consult your doctor. A blood test like the fasting plasma glucose test can confirm the diagnosis. Readings above 126 mg/dL (on two occasions) indicate diabetes. Readings between 100 and 125 mg/dL suggest prediabetes.
9 Practical Ways to Prevent Type 2 Diabetes
Being diagnosed with prediabetes is a chance to reverse the course with lifestyle changes. Here’s how:
1. Stay physically active: Regular movement helps lower blood sugar and reduce body fat. Aim for 30 minutes of moderate activity five days a week. Even small changes—like taking the stairs—can make a big difference.
2. Lose excess weight: You don’t need a drastic drop. “Reducing 7% of your body weight helps to reduce the risk of diabetes by about 58%,” according to the American Diabetes Association.
3. Avoid smoking: Research has shown that smoking increases insulin resistance and inflammation, which raise the risk of diabetes and worsen its complications.
4. Sleep well: Poor sleep increases your risk. A 2007 study found those sleeping five or fewer hours were nearly twice as likely to develop diabetes. Create healthy sleep routines and avoid screen time before bed.
5. Build a support system: Positive reinforcement from friends or group activities can help you stay on track with healthy changes.
6. Improve your diet: Cut down on red meat, processed foods, and sugary snacks. Eat more vegetables, whole grains, and fiber-rich foods. Though fruits contain sugar, the American Diabetes Association still encourages eating them in moderation using the glycemic index as a guide.
You might also consider supplements like NAC (N-acetylcysteine) to support glucose control and improve insulin sensitivity.
7. Reduce stress: A 2017 study in PLoS One showed a strong link between stress and Type 2 diabetes. Managing stress not only improves your mood but also helps regulate blood sugar.
8. Visit your doctor regularly: Pre-diabetics should check in every 3–6 months. Regular monitoring helps track progress and allows early interventions when needed.
9. Stay committed: Lifestyle changes take time and consistency. “You will not be perfect every day,” but steady effort leads to results. Expect setbacks—they’re part of the journey. The key is to keep going.