When you think about Type 1 and Type 2 diabetes, you likely think about insulin and the role it plays in both conditions. In Type 1 diabetes, the body’s own immune system turns against insulin-producing cells in the pancreas, which results in an inability of the body to regulate blood sugar levels. Type 1 diabetes patients typically are dependent on insulin shots or pumps to regulate their blood sugar levels. Type 2 diabetes often affects those struggling to maintain a healthy body weight or other factors, but is not an immune system disorder. With either type of diabetes, new research is showing the connection to inflammation in the body.

Inflammation has been a little understood phenomenon until recent years. It’s a natural response of the body to injury or infection, like when you sprain your ankle and it swells or if you have a splinter in your finger and it gets infected. Inflammation plays an important role in helping your body heal from infections or accidents.1 However, researchers are now also looking more deeply into inflammation responses in the body, organs, and the brain caused by lifestyle issues, obesity, stress, and more. There is growing research that Alzheimer’s dementia may have an inflammation component to it. Cardiac health also seems to correlate with inflammation levels in the body.2 

The connection of inflammation and both types of diabetes is not fully understood at this time, but research is showing that lowering inflammation levels in the body can help with the management of diabetes.3 When inflammation runs unchecked, there can be a cascade of issues with those already dealing with diabetes. Cardiovascular disease risks increase for diabetes patients with high levels of inflammation. Healing cycles are impaired, increasing the risk for serious infection in the feet and legs in particular. Because Type 2 diabetes often carries with it a significant impact on eye health, unchecked inflammation is also of concern because of its impact on the eyes. Nerve damage also becomes an even more significant risk.

Thankfully, there are things that you can do to reduce inflammation in the body, which can also help with blood sugar levels and the associated health risks of diabetes.

Keep Your Weight at Healthy Levels: Being overweight carries with it higher inflammation markers in the body. If you are struggling with your weight, work with your healthcare provider to develop a plan for helping you shed excess pounds.

Inflammation-Fighting Foods: Fruits and vegetables seem to help the body rid itself of free radicals, properties that can lead to inflammation. Healthy fats are also known to be anti-inflammatory. Make omega-3 fatty acids, found in fatty fish, part of your weekly meal plan. Flaxseeds and walnuts can also help reduce inflammation.

Cut out the Bad Stuff: Sugar and highly processed foods can jack up inflammation in the body. Dropping the added sugar and processed snacks can help you bring your body back into balance. 

Physical Activity, Particularly Activity That Keeps You in Zone 2: No pain no gain used to be the mantra when it came to being physically active. But as it turns out, pushing yourself to the max can have inflammatory effects. While a once-a-week high intensity session could have some benefits to your overall health, fitness experts now recommend keeping it under check. More activity in what is known as Zone 2 is better for controlling your inflammation levels and cortisol, the stress hormone. A brisk walk after dinner may do you more good than that hard session on the elliptical at the gym.

All the Lifestyle Stuff You Know…and Sometimes Ignore: Quality sleep. Lowering your stress. Getting rest. Staying off screens. It’s all the stuff we know we should do and often find hard to live by when it comes to our busy schedules and stressful work environments. Make small changes where you can. Try to get to bed a little earlier. Turn off the email notifications a couple of evenings a week. Little changes can add up.

1.2 million Americans are diagnosed with Type 2 diabetes each year, and most of those could have been avoided or minimized with lifestyle changes, dietary choices, and lowered inflammation.4 97.6 Americans are currently considered prediabetic, meaning their blood markers are showing that they are on the path to ultimately developing diabetes. Type 1 diabetes, the type of diabetes due to an immune system disorder and therefore not initially triggered by lifestyle and weight, is diagnosed in 64,000 new cases each year.5 Healthcare costs for managing diabetes in the United States now ring in at about $413 billion dollars each year. 

Every change you can make to those things that increase your inflammation levels and help get your blood sugar levels under control is a step in the right direction. If you’re an Altrua HealthShare Member, and you’re concerned about your risk for diabetes, be sure to schedule an appointment with your healthcare provider. If you’re not yet an Altrua HealthShare Member and you’d like to learn more about the Altrua HealthShare Membership and how Members share in each other’s eligible medical needs, call1.888.244.3839  to speak to a Member Services Representative.

November is Diabetes Awareness Month. Take this opportunity to review your health journey and learn what changes you can make to reduce your risk. 

Sources:
American Diabetes Association (ADA) Research on Inflammation and Type 1 Diabetes
The Journal of Clinical Endocrinology & Metabolism, 2020 Study on Inflammation and Insulin Resistance
Centers for Disease Control and Prevention (CDC) – Complications Related to Diabetes and Inflammation
Harvard Health Publishing – Anti-Inflammatory Diet Recommendations
American Diabetes Association (ADA) – Physical Activity Guidelines
Nature Medicine, Recent Studies on Anti-Inflammatory Medications for Diabetes

1 https://www.ncbi.nlm.nih.gov/books/NBK279298/#:~:text=When%20a%20wound%20swells%20up,a%20splinter%20in%20your%20finger.
2 https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease/inflammation-and-heart-disease
3 https://www.webmd.com/diabetes/inflammation-and-diabetes
4 https://diabetes.org/about-diabetes/statistics/about-diabetes#:~:text=New%20cases%3A%201.2%20million%20Americans,18%20and%20older%20had%20prediabetes
5 https://beyondtype1.org/type-1-diabetes-statistics/