Why does obesity cause type 2 diabetes? How to prevent it?
Obesity and overweight are important risk factors for type 2 diabetes. The relationship between these pathologies is so close that the term diabesity has been coined. How does obesity develop into type 2 diabetes? And more importantly, how can we prevent it?
The incidence of obesity and type 2 diabetes is increasing worldwide to such an extent that the WHO (World Health Organization) is already referring to them as the “epidemic of the 21st century.” More than half of the world’s population is obese or overweight (more than 400 million adults and by 2025 there will be more than 700 million).
According to the WHO:
- In 2014, 39% of adults aged 18 or older were overweight, and 13% were obese.
- The global prevalence of diabetes has increased from 4.7% in 1980 to almost double that figure, 8.5%, in 2014.
Obesity and overweight are a health risk because they have associated comorbidities such as type 2 diabetes (as well as cardiovascular diseases, hypertension or dyslipidemia). The relationship between both pathologies has given rise to the term “diabesity”.
Why does obesity develop into type 2 diabetes?
Obesity is one of the most important risk factors for type 2 diabetes, along with age, genetic predisposition and sedentary lifestyle. The evolution of obesity to type 2 diabetes is due to a progressive failure of insulin production that coincides with a progressive increase in insulin resistance.
Failure in insulin production
When a person is overweight or obese, their body needs to produce more insulin to transport glucose to the cells that make up their adipose tissue, and the pancreas has to produce more insulin to keep blood glucose within normal levels. This overexertion causes fatigue in the pancreas and a consequent reduction in its insulin production capacity.
Insulin resistance
Excess weight can lead to insulin resistance, whereby cells become less sensitive to insulin and do not respond to it, and glucose cannot enter the cells. An increase in overall fat, and more specifically in visceral and ectopic fat deposits (abdominal fat), is specifically associated with this insulin resistance.
How can we prevent obesity and type 2 diabetes?
“Modest lifestyle changes contribute to reduce glucose levels, reduce weight and insulin resistance and decreases development of type 2 diabetes.”
Dr. David Nathan, Diabetes Prevention Program (NIH) - Director of Diabetes Center Massachusetts General Hospital. Prof. Harvard Medical School
Controlling excess weight and reducing localized fat in the abdominal area is vital to reduce the probability of developing type 2 diabetes and many other associated metabolic disorders.
According to the results of the Diabetes Prevention Program, losing weight is a key measure to reduce the risk of type 2 diabetes. Of the more than 3,000 people participating in the program, 7% reduced their risk of developing type 2 diabetes by 58% (more details of the study at this link).
Measures to prevent obesity and type 2 diabetes:
- Increase physical activity. Experts recommend that people at risk for type 2 diabetes do moderate-intensity exercise such as walking, dancing, cycling, etc. for 150 minutes a week (30 minutes/5 days a week).
- Prefer fruits and vegetables, avoiding products rich in sugar and saturated fats: sugary drinks, processed foods and alcohol.
- Drinking water.
- Sleep well.
- Avoid stress.
- Maintain a healthy weight once achieved.
- Set reasonable goals and gradually increase your activity time.
Maintaining a healthy weight is vital to prevent type 2 diabetes. To achieve this goal, you can use activity bracelets and mobile applications such as DIABETES prevent, with which you can plan your challenges, record your progress and motivate yourself to continue with a healthy lifestyle.
