March 26 is Diabetes Alert Day: Make it a family affair to avoid the epidemic

March 26 is Diabetes Alert Day, a one-day “wake-up call” focusing on the seriousness of diabetes and the importance of understanding your risk.

I am a diabetologist, meaning I specialize and focus on preventing and treating diabetes.

Diabetes Alert Day is a good time to shine a spotlight on prevention because prediabetes, in most cases, is reversible before it progresses to Type 2 diabetes. That’s the good news.

My interest in diabetes started with trying to help members of my own family take charge to improve their health. If we take action early, we can prevent dangerous complications.

According to the Centers for Disease Control and Prevention (CDC), it is estimated that 96 million U.S. adults aged 18 years or older had prediabetes in 2019.

Type 2 diabetes rates increased in young people during the Covid-19 pandemic. Obesity and Type 2 diabetes present significant public health challenges. The link between the two conditions is important because too many extra pounds substantially increases the risk of Type 2 diabetes, which is a major cause of premature mortality and contributes to a range of long-term health conditions including chronic kidney disease, heart disease, and microvascular complications including eye disease, foot disease, amputations and much more.

These scenarios are not inevitable, but they are likely if we carry on as we are – because diabetes is now considered an epidemic, not only in the U.S. but worldwide.

There are steps families can take to help their kids avoid being diagnosed with diabetes when they are combined with healthier eating. Setting a new normal can lead to healthier habits for everyone in the family. And, it can be fun!

Moderate exercise is one family strategy. Start slowly and build up a pace that works for you.

• Aim for 60 minutes of physical activity a day; 10- or 15-minute sessions are OK.

• Stay positive and focus on progress.

• Encourage your child to join a sports team.

• Keep a jump rope, hand weights and resistance bands at home.

• Throw a Frisbee.

• Limit screen time.

• Take walks together – after a meal is a great time.

• Move more, both in and out of the house. Rake leaves, shovel snow, garden, etc.

To sum up: About 1 in 3 people under the age of 21 is at risk for Type 2 diabetes due to weight issues and inactivity.

Young people with Type 2 diabetes develop complications faster than those who develop the condition as adults.

Remember, even little changes add up to a healthier life. Take a walk, ride a bike, blast your music and dance, without spending a penny. Daily physical activity has many health benefits: Better sleep, weight loss, stress reduction and improved blood pressure.

These positive changes can start right at home. Consider this thought: Healthy aging begins early in life. So, look at this as a family affair.

Sandhya M. Gelou, MD is in private practice in Bellingham and volunteers with the Mount Baker Foundation Kidney Health Awareness initiative.