Type 2 diabetes, once predominantly an adult-onset condition, is now being increasingly diagnosed in younger populations. Over the past two decades, the prevalence of type 2 diabetes in children ages 10-19 has doubled! It’s estimated that 48,000 adolescents in the United States have type 2 diabetes, and by 2060, the number is expected to reach 220,000. These numbers are staggering, considering the diagnosis of type 2 diabetes used to be considered quite rare in children.
Research finds that the main attribute of this growing trend is the high rates of obesity in children. It’s estimated that 20% of US adolescents aged 10-19 are classified as obese. I know these stats are overwhelming, but the fortunate part is that this can be preventable. We can take action and prevent these numbers from continuing to climb. On that note, let’s delve into how we can prevent this epidemic from becoming worse.
What is Type 2 Diabetes?
Type 2 diabetes is a chronic condition where the body either resists the effects of insulin (the hormone that facilitates the movement of sugar into cells) or doesn’t produce enough insulin. For example, imagine your cell is like a popular nightclub, and glucose (sugar) wants to get inside. Insulin is the bouncer that decides who gets in.
In a healthy scenario, insulin easily lets glucose into the cells, where it’s used for energy. However, in insulin resistance, it’s like the bouncer (insulin) is ignoring the glucose trying to get into the club (your cells). The glucose keeps piling up outside, causing high blood sugar levels, because it can’t get into the cells where it’s needed for energy. This is what happens in type 2 diabetes, where the body’s cells become less responsive to insulin.
Obesity and Type 2 Diabetes
The reason obesity can lead to type 2 diabetes is that excess body weight leads to increased insulin resistance. Over time, this insulin resistance can develop into type 2 diabetes. The number of children with obesity is on the rise and this comes down to both unhealthy diets and a lack of exercise.
The Unhealthy Diet Connection
The typical Western diet is filled with processed foods, sugar, and unhealthy fats. These types of foods are at the forefront of childhood obesity. By changing your diet to incorporate healthy fats, lean proteins, fruits, vegetables, and fiber-rich complex carbohydrates, you can promote a healthy weight, as well as leave yourself feeling energized, happy, and healthy.
The Power of Physical Activity
One of the most effective ways to counter obesity and diabetes is through physical activity. Regular exercise helps control weight, uses up glucose as energy, and makes cells more sensitive to insulin. Whether you enjoy exercising in a gym or being part of a sports team for your school or community, there are so many ways you can increase your physical activity. Limiting screen time and spending time outdoors is so important for minimizing a sedentary lifestyle. The Physical Activity Guidelines for Americans recommends that children ages 6-17 should do 60 minutes or more of moderate-to-rigorous physical activity daily.
Key Takeaways
We need to take proactive measures to minimize the risk of young Americans developing type 2 diabetes. Central to this battle are two pillars: a healthy diet and regular physical activity. Consuming a balanced diet that includes lean proteins (poultry, lean meat, fish, legumes, tofu), healthy fats (nuts, seeds, oils, fatty fish), fruits, vegetables, and whole grains can help support a healthy weight, as well as reduce the risk of several chronic diseases.
Equally important is the role of physical activity. Regular exercise is a powerful tool against obesity and diabetes, aiding in weight control, enhancing glucose utilization, and improving insulin sensitivity. Activities can range from structured sports to daily play, with an emphasis on reducing sedentary behaviors like excessive screen time. By focusing on these critical areas, we can turn the tide against the diabetes epidemic in younger generations.
