Preventing Diabetes is a Family Affair

According to CDC, Hispanic populations may be susceptible to diabetes, but it doesn’t have to be that way.

Written by Melissa Bean Sterzick

Family gatherings and food are two of the most important aspects of any cultural group. Holidays, traditional dishes, special occasions, and even everyday meals, are times for loved ones to nourish each other physically and emotionally.

The saying “food is love” isn’t a cliché. In many cultures, it’s a way of life. Feeding the people you love is a gesture, a gift, a message that says they are important and you want them to thrive and feel protected. For many families, the dinner table – or even the breakfast, lunch, or picnic table, is where they define their relationships and feel the most unity. If food is love, the table is home.

Parents, children, grandparents and everyone within reach of the family table need the connection they feel at mealtimes. The challenge is to share that love, but still make meals and form habits to protect overall health and prevent disease.

Health Risks for Hispanics/LatinX

Over their lifetimes, adults in the United States overall have a 40 percent chance of developing Type 2 diabetes. But if you’re a Hispanic or Latino adult, your chance is more than 50 percent, and you’re likely to develop the disease at a younger age. Diabetes complications are also worse for Hispanic and Latino people. They have higher rates of kidney failure caused by diabetes as well as diabetes-related vision loss and blindness.

Prediabetes Has No Symptoms

With prediabetes, blood sugar levels are higher than normal, but not high enough yet to be diagnosed as Type 2 diabetes. If you have prediabetes, you’re at higher risk for getting Type 2 diabetes and other serious health problems, including heart disease and stroke. Prediabetes usually doesn’t have any symptoms, so finding out your risk by taking the 1-minute prediabetes risk test (available in Spanish and English) is an important first step, especially if you have other prediabetes risk factors. If you get a high score (5 or above), visit your doctor and get a simple blood sugar test to confirm your result.

If you have prediabetes, joining a lifestyle change program offered as part of CDC’s National Diabetes Prevention Program (National DPP) can help you prevent or delay Type 2 diabetes and improve your overall health. You’ll learn the skills needed to lose a modest amount of weight through healthy eating and being more physically active. (Classes are available in Spanish and English.)

Dr. Matthew Mejia, a Torrance Memorial Physician Network family medicine and primary care physician; and Dani Rodriguez-Brindicci, a registered dietitian and director of Clinical Nutrition for Torrance Memorial Food & Nutrition Services share insights to help individuals facing this increased risk protect themselves and their families from developing Type 2 diabetes.

Why is Type 2 diabetes information important to know in the Hispanic community?

Dani: Research on the increased risk of Type 2 diabetes among people of Hispanic origin is well-documented. A combination of genetic, environmental, and lifestyle factors contribute to the different rates of this disease in this community. Obesity is a significant risk factor for Type 2 diabetes, and unfortunately, rates of obesity are higher in Hispanic populations. Obesity contributes to insulin resistance, which is a key factor in the development of Type 2 diabetes. Diet and lifestyle choices play a crucial role in diabetes risk. Traditional diets in some Hispanic cultures may include foods high in carbohydrates and unhealthy fats, which can contribute to obesity and insulin resistance. Additionally, physical activity levels may be lower in certain communities, increasing the risk of diabetes.

How does Type 2 diabetes impact children?

Dr. Mejia: Type 2 diabetes can occur at any age! An individual is at higher risk to develop T2DM if he/she is overweight or obese, has a family history of diabetes, is prediabetic, sedentary, older than 35, or is African American, American Indian, Asian American, Hispanic/Latino, or Pacific Islander.

If you’re concerned about the risk of developing Type 2 diabetes, what should you ask your physician?

Dr. Mejia: Ask your doctor these questions.

1. Are there any community resources that focus on exercise or nutrition?
2. Am I at risk? If so, what are my risk factors?
3. What are the symptoms of uncontrolled blood sugar?
4. How much exercise should I aim for each week? What dietary changes are advised to avoid developing T2DM?

What are the symptoms of Type 2 diabetes?

If you have any of the following diabetes symptoms, see your doctor about getting your blood sugar tested:

• Urinate a lot, often at night
• Are very thirsty
• Lose weight without trying
• Are very hungry
• Have blurry vision
• Have numb or tingling hands or feet
• Feel very tired
• Have very dry skin
• Have sores that heal slowly
• Have more infections than usual

What lifestyle choices can help individuals reduce their risk of developing Type 2 diabetes?

Dani: Some key strategies include healthy eating habits, regular physical activity, and weight management. A healthy balanced diet is rich in vegetables, fruits, whole grain, lean proteins, and healthy fats. It limits consumption of sugary beverages, refined carbohydrates, and processed foods high in added sugars and unhealthy fats. Portion control can also help avoid overeating and can assist in weight management. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous intensity aerobic activity per week, spread across most days. Incorporate strength training exercises at least twice a week to build muscle and improve insulin sensitivity. Find activities you enjoy, such as walking, jogging, swimming, cycling, or dancing, to make exercise a sustainable habit. A simple 30-minute walk after a meal can make a significant improvement on insulin sensitivity and lowers blood sugar.

Where can individuals go for support, in addition to their doctor, if they are concerned about developing or have developed Type 2 diabetes?

Dani: The Diabetes Self-Management Education and Support (DSMES) program at Torrance Memorial’s Outpatient Specialty Center, is a comprehensive education program led by certified diabetes educators to provide patients with the knowledge and support they need to achieve better glucose control and prevent complications. The DSMES program offers an individual consultation for each patient followed by four small-group sessions.

Torrance Memorial’s Diabetes and Endocrinology Specialty is ranked in the 50 top-scoring programs in the nation by U.S. News and World Report. In addition to the Diabetes program, patients will work one-on-one with a registered dietitian nutritionist to address individual nutrition needs and achieve weight management goals.

The Medical Nutrition Therapy program has a team of experts in the field of nutrition available to treat specific health condition and illnesses. They were voted South Bay’s Best Nutritionists for 2023.

There is also the Torrance Memorial Core4 Adult Weight Management Program which is an excellent option for patients looks to learn about healthy eating and lifestyle changes that can prevent diabetes or help them reverse their prediabetes. It’s a 12-week Adult Weight Management program developed by registered dietitian nutritionists that includes an individualized consultation followed by a series of eleven weeks of small group classes and additional support for 6 months after the initial 12 weeks.

What is the treatment for diabetes?

Dr. Mejia: If you have diabetes, you need to make choices and take action every day to manage your blood sugar levels. That includes eating healthy food, being physically active most days, taking medicine, if needed, and getting regular checkups.

How does Type 2 diabetes affect the body aside from blood sugar levels?

Dr. Mejia: Uncontrolled blood sugar levels can affect multiple parts of the body. The heart and blood vessels can be affected which places the individual at a higher risk for stroke and/or heart disease. Uncontrolled blood sugar can also affect the kidneys, which can lead to kidney failure, the eyes which can cause retinopathy, and even the reproductive system via infertility in woman and ED in men. Also, nerves can be damaged which can lead to pain, numbness, and/or tingling of the extremities.

What are ways to reduce the effects of Type 2 diabetes?

Dani: Reducing the effects of Type 2 diabetes involves managing blood sugar levels, preventing complications, and maintaining overall health.

To help reduce the effects of Type 2 diabetes try the following strategies:

1. Blood Sugar Management: Regularly monitor your blood sugar levels as advised by your physician. If you are prescribed medication, take it as directed to control blood sugar levels.
2. Healthy Eating: Choose whole foods, vegetables, fruits, lean proteins, whole grains, and healthy fats. Avoid or limit processed foods, sugary snacks, and sugary beverages. Pay attention to portion sizes to avoid overeating and blood sugar spikes.
3. Regular Physical Activity: Engage in regular physical activity, including aerobic exercises, strength training, and flexibility exercises. Aim for at least 150 minutes of moderate-intensity exercise per week. Before starting a new exercise routine, consult your healthcare provider to ensure it's safe and appropriate for your condition.
4. Weight Management: Maintain a healthy weight. If you are overweight, losing even a small amount of weight can improve insulin sensitivity and blood sugar control.
5. Stress Management: Engage in activities that help decrease stress, such as meditation, deep breathing, yoga, or spending time in nature.
6. Adequate Sleep: Aim for 7-9 hours of quality sleep each night to support overall health and blood sugar control.
7. Education and Support: Learn about diabetes management, blood sugar monitoring, and lifestyle changes through educational resources and programs. Joining a diabetes support group can provide emotional support and a sense of community.

Every individual's diabetes management plan will be unique. Work closely with healthcare providers such as doctors, dietitians, and fitness experts, to develop a plan that takes in to account your specific needs, health status, and goals. By effectively managing Type 2 diabetes, you can help reduce its effects and maintain a healthier quality of life.

Is there a cure for Type 2 diabetes once it develops?

Dr. Mejia: Healthy choices can help control diabetes, but not cure the disease. It is important to watch the types of food that are consumed, that being cognizant of carbohydrate intake. More importantly, make eating intentional. Sometimes snacking or eating based on emotion can be a barrier for change. Try to strive for 150 minutes of moderately vigorous exercise a week, but even starting with a light walk once a week is ok! It’s important to know that each little change can make a big difference in the long run.