World Diabetes Day – November 14th , 5 Tips to Reduce Your Risk
November 14th is International Diabetes Day – celebrating the birthday of one of the great scientists, Frederick Banting, who worked on the discovery of insulin in 1921.
Did you know that you can decrease the risk of developing the most common type of diabetes, type II diabetes, by making some simple lifestyle changes? Yes, you have far more control than you think. And as we know, knowledge is power.
Please follow the 5 incredible tips and start living a healthier life today!
2. One in two adults with diabetes is undiagnosed.
3. Up to 70% of Type 2 Diabetes cases can be prevented or delayed by adopting healthier lifestyles.
4. The number of people with diabetes in low-and middle-income countries will continue to grow. By 2040, the number of people with diabetes in Africa is expected to double.
5. In many countries, diabetes is the leading cause of blindness, cardiovascular disease, kidney failure and limb amputation.
Here’s a graph from the CDC showing the rates of Diabetes among men and women of different ethnicities. https://www.cdc.gov/media/releases/2017/p0718-diabetes-report-infographic.html
Estimated age-adjusted prevalence of diagnosed diabetes by race/ethnicity and sex among adults aged ≥18 years, United States, 2013–2015
AI/AN stands for American Indian and Alaska Native. You can see how ethnicity can increase the risk of Diabetes. Yet, this doesn’t mean you are destined to develop diabetes because of your race. Rather, fortunately, you can take control of your health and reduce your risk of Type II Diabetes.
Yes! Studies have shown that up to 70% up of Type 2 Diabetes cases can be prevented by changing a few simple lifestyle habits. As you well know, your individual behavior and lifestyle choices critically affect your health. By following these simple tips, you’ll be making a huge step toward diabetes prevention.
And, it’s never too late to start!!
5 Tips to Decrease Diabetes
1. Get more physical activity
There are many benefits to regular physical activity. Exercise can help you:
• Lose weight
• Lower your blood sugar
• Boost your sensitivity to insulin — which helps keep your blood sugar within a normal range
Research shows that aerobic exercise and resistance training can help control diabetes. The greatest benefit comes from a fitness program that includes both. I suggest doing both cardiovascular/interval training as well as weight training, to boost your metabolic rate and help burn fat.
2. Get plenty of fiber
• Reduces your risk of diabetes by improving your blood sugar control
• Lowers your risk of heart disease
• Foods high in fiber include fruits, vegetables, beans, whole grains and nuts.
3. Go for whole grains.
Look for the word “whole” on the package and among the first few items in the ingredient list.
4. Lose extra weight
If you’re overweight, diabetes prevention may depend on weight loss. Every pound you lose can improve your health, and you may be surprised by how much. Participants in one large study who lost a modest amount of weight — around 7 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by almost 60 percent.
5. Skip fad diets and just make healthier choices
Low-carb diets, the glycemic index diet or other fad diets may help you lose weight at first. But their effectiveness at preventing diabetes isn’t known. Choose instead to use portion control and include a variety of foods to create your healthy-eating plan. It’s not a temporary 2-week diet but a daily discipline to choose the right foods over time. Remember, think of the tortoise not the hare!
When to see your doctor
If you’re older than age 45 and your weight is normal, ask your doctor if diabetes testing is appropriate for you. The American Diabetes Association recommends blood glucose screening if:
• You’re age 45 or older and overweight
• You’re younger than age 45 and overweight, with one or more additional risk factors for type 2 diabetes — such as a sedentary lifestyle or a family history of diabetes.
Take control of your health and reduce your risk of developing diabetes. Start today – it’s never too late!
Citations:
• https://en.wikipedia.org/wiki/World_Diabetes_Day
• IDF Diabetes Atlas 7th edition http://www.diabetesatlas.org
• https://www.cdc.gov/media/releases/2017/p0718-diabetes-report-infographic.html
• https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639?p=1