Diabetes (also known as diabetes mellitus) is a chronic illness that occurs when the pancreas doesn't make enough insulin or the body can't use insulin well. Insulin is a hormone that helps control blood sugar levels.

As such, when you have diabetes, your blood glucose (or blood sugar) levels can get too high and damage various organs over time. These can include your heart, blood vessels, eyes, kidneys, and nerves.

According to the International Diabetes Foundation (IDF), around 4,303,899 Filipino adults have diabetes, which is roughly 7.5% of the country’s adult population.

How diabetes works

Diabetes is a metabolic disease, which means it impacts how your body converts food into energy. When you eat, your body breaks down food into sugar (glucose) and releases it into your bloodstream. 

Your pancreas then produces insulin, which is a hormone that helps this sugar enter your cells to be used for energy. In people with diabetes, this process doesn't work properly.

Types of Diabetes

There are two main types of diabetes: Type 1 and Type 2.

• Type 1 Diabetes: This type occurs when the body's immune system attacks and destroys the insulin-producing cells in the pancreas. As a result, the body doesn't produce insulin and people with type 1 diabetes need to take insulin daily. 

• Type 2 Diabetes: This type happens when the body can’t use insulin properly or doesn't make enough insulin. It's the most common type of diabetes and is often linked to lifestyle factors like being overweight or inactive.

Symptoms of diabetes

Some symptoms of diabetes include:

• Increased thirst

• Frequent urination

• Extreme hunger

• Unexplained weight loss

• Fatigue

• Blurred vision

• Slow-healing sores or cuts

• Frequent infections, such as gum or skin infections and vaginal infections

• Tingling or numbness in hands or feet

• Dry, itchy skin

Symptoms of type 1 diabetes can show up quickly, while symptoms of type 2 diabetes usually appear slowly, over many years, and can be barely noticeable. 

Many people with type 2 diabetes don't show symptoms and only find out when they start having other health problems like blurry vision or heart issues.

Causes and risk factors

The exact cause of type 1 diabetes is unknown. Some researchers believe it may occur due to genetic factors and possibly triggered by viruses or other environmental factors. 

Type 2 diabetes also has a link to lifestyle factors and genetics. Here are some common risk factors:

• Being overweight or obese

• Physical inactivity

• A diet high in sugar and unhealthy fats (saturated and trans fats)

• A family history of diabetes

How to prevent diabetes

While type 1 diabetes cannot be prevented, you can lower your risk of developing type 2 diabetes with some lifestyle changes. Here are some tips to help you reduce your risk:

• Reduce intake of sugary drinks, sweets, and foods made with white (refined) flour. Instead, opt for whole-grain bread, pasta, and cereals.

• Include nuts, seeds, olive oil, and fatty fish like salmon, sardines, and tuna in your diet. 

• Limit saturated and trans fats found in red meat and processed foods.

• Avoid fad diets like glycemic index, paleo, or keto diets, as they aren’t backed by strong research. Follow the dietary guidelines given by your doctor.

• Aim for at least 150 minutes of moderate aerobic activity (like walking or swimming) or 75 minutes of vigorous activity (like running) per week.

• Smoking increases the risk of type 2 diabetes, so it’s best to quit the habit.

• If you drink alcohol, do so in moderation. For women, that's up to one standard drink per day; for men, up to two. One standard drink consists of:

• 12 ounces of regular beer (~5% alcohol)

• 5 ounces of wine (~12% alcohol)

• 1.5 ounces of distilled spirits (~40% alcohol)

Managing diabetes

Diabetes is a chronic disease that has no cure, but there are ways to manage its symptoms. Here are some recommendations to follow:

• Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, swimming, and cycling are great options.

• Monitor your blood sugar levels, especially if you have a family history or other risk factors.

• Regularly check your blood sugar levels to ensure they are within the target range set by your doctor.

• Limit your intake of white bread, sweets, and other highly refined foods.

• Set alarms, keep a medication log, or use a medication reminder app to stay compliant with your diabetes medications.

Diabetes is a serious chronic condition, but with the right knowledge and actions, you can manage it effectively and live a healthy life.