Understanding Diabetes

Like many health conditions, I firmly believe that prevention is crucial when it comes to diabetes. While women face increased risks through pregnancy, there are certainly ways to manage these risks, and the importance of post-pregnancy health recovery cannot be overstated.

Breaking Common Misconceptions About Diabetes

People often assume that only overweight individuals develop diabetes, but this is a dangerous misconception. Even thin people can develop diabetes, so no one should consider themselves immune based solely on their weight. Those who have given birth or have a family history of diabetes should be particularly vigilant, considering themselves potentially at risk and never skipping regular check-ups.

My Personal Experience

I maintained a thin physique throughout my life and generally had healthy eating habits, which led me to believe I had nothing to worry about. In Korea, there's an annual free health examination program, and fortunately, I took advantage of this opportunity. Through this routine screening, a health issue was discovered that required immediate surgery. This experience taught me that casually assuming "I'm fine" can actually allow a condition to worsen undetected.

Recognizing Prediabetes Without Medical Tests

If visiting a hospital isn't an option, how can we tell if we might be in the prediabetes stage? And how can we recognize potential warning signs?

Prediabetes occurs when blood sugar levels are higher than normal but not yet high enough to be classified as Type 2 diabetes. Without intervention, it significantly increases the risk of developing diabetes, along with potential long-term damage to the heart, blood vessels, and kidneys. Though it often has no symptoms, some individuals may experience darkened skin in certain areas like the neck or armpits.

Risk factors include being overweight, having a sedentary lifestyle, poor dietary habits, family history, and conditions such as polycystic ovary syndrome (PCOS) or obstructive sleep apnea. Smoking, high blood pressure, and metabolic syndrome further increase the risk.

Prediabetes develops when the body either doesn't produce enough insulin or becomes resistant to it, leading to excess sugar in the bloodstream. Left unmanaged, it can progress to Type 2 diabetes, increasing the likelihood of serious complications such as heart disease, stroke, nerve damage, and vision loss. However, adopting a healthier lifestyle—including a balanced diet, regular exercise, maintaining a healthy weight, and managing cholesterol and blood pressure—can prevent or even reverse prediabetes, reducing the risk of diabetes-related complications.

Recognizing Diabetes Symptoms

Unlike prediabetes, which often has few noticeable symptoms, diabetes typically presents with more distinct signs. Type 2 diabetes symptoms develop gradually over several years, and many people may not notice them at all. Common signs include frequent urination, excessive thirst, unexplained weight loss, increased hunger, fatigue, blurry vision, numbness or tingling in the hands or feet, dry skin, slow-healing sores, and frequent infections.

Gestational diabetes, occurring during pregnancy, typically has no noticeable symptoms, which is why screening between 24 and 28 weeks is important. Lifestyle changes such as healthy eating and regular physical activity can help manage blood sugar levels, though medication may be needed in some cases.

The Importance of Early Detection

If you have a family history of diabetes, are planning a pregnancy, have recently gained significant weight, or are experiencing any of the prediabetes symptoms mentioned above, I strongly encourage you to get tested as soon as possible.

Blood Sugar-Friendly Foods for Prediabetes Management

Non-starchy vegetables like dark leafy greens are packed with essential vitamins and minerals while being low in calories and carbohydrates. Healthy fats from avocados, nuts, and omega-3-rich fish such as salmon and sardines support heart health and help manage inflammation.

Protein sources like beans, lentils, and legumes provide fiber and essential nutrients without the saturated fats found in some meats. Whole grains such as quinoa, barley, and oats offer fiber and important vitamins, while berries and citrus fruits provide antioxidants, vitamin C, and potassium.

Dairy products like milk and yogurt supply calcium and vitamin D but should be chosen with minimal added sugars. Shopping smart by selecting seasonal produce, frozen or canned vegetables without added sugar or sauces, and cooking whole grains and legumes from scratch can help maintain a nutritious diet on a budget. Prioritizing these foods in daily meals can support overall health while helping to manage blood sugar levels effectively.

Final Thoughts

Health is often something we take for granted until it becomes compromised. While diabetes can be managed effectively when caught early, prevention remains the best approach. Listen to your body's subtle signals and never assume you're exempt from health concerns based on appearance alone.

Remember that regular check-ups are an investment in your future well-being. Even if you feel perfectly fine today, these screenings can catch potential issues before they develop into more serious conditions.

What small changes will you start making for your health this week? Or if you've been postponing your health check-up, how about scheduling one today? I'd appreciate if you could share your experiences or health management habits in the comments below.

With Love,

Autumn

DISCLAIMER: This article is based on personal experiences and is for informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

​References:

American Diabetes Association. (n.d.). What superstar foods are good for diabetes? American Diabetes Association. Retrieved March 7, 2025, from https://diabetes.org/food-nutrition/food-and-blood-sugar/diabetes-superstar-foods

​Centers for Disease Control and Prevention. (2024, May 14). Symptoms of diabetes. U.S. Department of Health and Human Services. https://www.cdc.gov/diabetes/signs-symptoms/index.html

​Mayo Clinic. (n.d.). Prediabetes: Symptoms and causes. Mayo Foundation for Medical Education and Research. Retrieved March 7, 2025, from https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278