November is National Diabetes Month.

Diabetes is one of the leading causes of disability and death in the United States. It can cause blindness, nerve damage, kidney disease and other health problems if it is not controlled.

According to the Centers for Disease Control and Prevention, 1 in 10 Americans have diabetes — that is more than 30 million people.

There are two different types of diabetes and it is important to understand the difference.

Type 1 diabetes used to be referred to as insulin-dependent or juvenile diabetes, as it is usually diagnosed in children, teens and young adults. However, it can develop at any age.

According to the CDC, Type 1 diabetes is an autoimmune disease where the body’s immune system attacks the cells of the pancreas. As a result, the pancreas does not produce or produces very little insulin.

Insulin is a hormone that allows our bodies to take glucose from the bloodstream into the cells to be used as energy.

Nearly 5 percent of Americans have Type 1 diabetes and there is no way to prevent or reduce your risk of developing Type 1 diabetes.

Type 2 diabetes is typically considered adult onset, as it develops later in life though there are more and more children being diagnosed with this type.

With Type 2 diabetes, cells don’t respond normally to insulin as they have developed something called insulin resistance.

In this case, the pancreas makes more insulin to try to get cells to respond.

Eventually, your pancreas can’t keep up, and your blood sugar rises, setting the stage for prediabetes and Type 2 diabetes.

There are 84 million adults in the U.S. at high risk of developing Type 2 diabetes.

You have a higher risk of Type 2 diabetes if you are older, have obesity, have a family history of diabetes or do not exercise.

In Kentucky, from 2000 to 2017, diagnosed diabetes cases have doubled to almost 13 percent of the population. This ranks Kentucky the seventh highest state for diabetes diagnoses.

In Kentucky, an estimated one in three adults have either diagnosed or undiagnosed prediabetes.

The good news? People who are at an increased risk for Type 2 diabetes can prevent or lower their risk of developing Type 2 diabetes.

These recommendations are also appropriate if you currently have a diabetes diagnosis. These changes include eating healthy, exercising more and losing weight to improve blood glucose control.

If you are taking insulin medication, you may need more or less carbohydrates at a meal or snack to ensure a healthy blood glucose range.

Control your weight

Extra weight is the leading cause of Type 2 diabetes.

Being obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight.

Losing weight can help if your weight is above the healthy-weight range.

Losing 7 percent to 10 percent of your current weight can cut your chances of developing Type 2 diabetes in half.

Get moving

Recent studies show that walking briskly for a half hour every day reduces the risk of developing Type 2 diabetes by 30 percent.

The CDC recommends adults need at least 150 to 300 minutes of moderate-intensity aerobic activity, like brisk walking or fast dancing, each week.

Adults also need muscle strengthening activity, like lifting weights or doing push-ups, at least two days each week.

Focus on nutrition

Choose whole-grain products over highly processed carbohydrates.

Skip sugary drinks, and choose water, tea or coffee instead.

Choose healthy fats.

Limit red and processed meat. Choose nuts, beans, poultry or fish instead.

Don’t smoke and limit alcohol intake

Smokers are roughly 50 percent more likely to develop diabetes than nonsmokers.

Moderate amounts of alcohol, up to a drink a day for women or up to two drinks a day for men, is OK. However, excessive alcohol use could increase diabetes risk.

If you have any questions about diabetes or would like further information on managing or preventing diabetes, contact the Clark County Extension office at 744-4682.

Shonda Johnston is the Clark County Extension agent for family and consumer sciences. She can be reached at 859-744-4682 or by email at shonda.johnston@uky.edu.