NATIONAL DIABETES AWARENESS MONTH
November is National Diabetes Awareness Month. This is a vital time to remember how our daily habits and what we eat plays a major role in preventing and managing diabetes. As diabetes diagnosis rates are on the rise, it is important to educate yourself on both the prevention and management of the condition.
WHAT IS DIABETES?
Diabetes is a chronic condition that occurs when the body does not produce enough insulin or cannot properly use the insulin the body produces. Insulin is a hormone that helps glucose (blood sugar) enter the cells to be used for energy. When glucose cannot properly be used due to insulin resistance or lack of insulin production. This can cause glucose to build up in the blood stream, causing blood sugar spikes.
TYPES OF DIABTES
TYPE 1 DIABETES: An autoimmune condition where the body produces little to no insulin. The immune system attacks insulin-producing cells located in the pancreas. Typically requires insulin injections or pumps, blood sugar monitoring, diet changes, and physical activity.
TYPE 2 DIABETES: Insulin resistance or impaired production typically caused by diet, lifestyle, excess weight gain, or other underlying health conditions. Increasing rates have been shown due to the rising obesity rates. Treatment typically starts with major lifestyle and diet changes, but may require oral medication or insulin over time if conditions worsen.
PREDIABETES: Is seen as a warning sign that you are at risk for developing type 2 diabetes. When blood sugar levels are higher than normal but not at the levels to be classified as type 2 diabetes. Often has no symptoms but can be reversed with diet and lifestyle changes.
GESTATIONAL DIABETES: Is a form of diabetes that occurs during pregnancy. Some pregnant women can experience high blood sugar levels due to hormonal changes which then may affect insulin levels. Usually goes away after birth. Can increase the risks of developing type 2 diabetes later in life.
WHO IS AT RISK?
You may be at higher risk for developing type 2 diabetes if:
- Overweight or carrying excess fat in the abdominal area
- Family history
- Are physically inactive
- Eat a high sugar and processed food diet
- Had gestational diabetes during pregnancy
PREVENTING DIABETES
Type 2 and Prediabetes are the most common form of diabetes, but both are completely preventable. If you have a family history of diabetes or are at risk for the development, simple but effective changes in your daily lifestyle habits can prevent the onset of developing diabetes. Here are some tips that can aid in diabetes prevention:
- Eating for blood sugar balance
- Fiber rich foods, healthy fats, lean proteins, low glycemic carbohydrates
- Daily Physical activity
- Manage stress and sleep
- Aim for a healthy weight according to body composition
- Meet with healthcare providers
- Yearly physicals and blood sugar testing (A1c levels)
MANAGING DIABETES
With the right tools and daily habits, diabetes can be properly managed. While developing diabetes might seem scary, understanding how to manage it can limit stress and improve overall health. Learning to properly manage your blood sugar is crucial to lessen symptoms and prevent any complications. Here are some helpful tips to aid in proper diabetes management:
- Incorporate Low Glycemic Foods
- It is important to meet with a dietitian who will help you decide what to eat and monitor your food intake.
- The Glycemic Index is a ranking system for how much a carbohydrate food or beverage can quickly raise your blood sugar, using a scale from 1-100.
- Low Glycemic Index: 1-55
- Medium Glycemic Index: 56-69
- High Glycemic Index: 70 and higher
- Include Adequate Daily Fiber
- Fiber can be an essential player when it comes to managing your diabetes. It can slow down digestion, reduce blood sugar spikes, and keep you fuller for longer.
- Aim for 25-30 grams per day
- Physical Activity
- Regular exercise can actually help the body to use insulin more efficiently. Exercise can also naturally lower blood glucose levels.
- The Physical Activity Guidelines for Americans recommend for adults to get at least 150 minutes (2 hours 30minutes) to 300 minutes (5 hours) per week of moderate-intensity physical activity.
- For Older adults it is recommended to get 150 minutes (2 hours 30minutes) per week of moderate-intensity physical activity.
- Manage Medications and Insulin
- Oral medication, injections, or both are common treatments used after developing diabetes.
- Take exactly as prescribed
- Monitor side effects and low blood sugar symptoms
- Rotate injection sites and store insulin properly
- Oral medication, injections, or both are common treatments used after developing diabetes.
