November is Diabetes Awareness Month, a time to bring attention and awareness to diabetes and the effect it has on millions of people in America. This November, we’re focused on taking action to prevent it. So, what exactly is diabetes? Diabetes is a health condition that occurs when the body does not produce enough insulin or cannot use it properly. Insulin helps the body to regulate blood sugar, or blood glucose, levels. Therefore, blood sugar levels can become too high with diabetes. Over time, high blood sugar levels can lead to other serious health complications.
Let’s review the three different types:
Type 1 diabetes. This is when your pancreas does not make insulin or enough insulin due to an autoimmune response, therefore, you must receive insulin therapy to keep blood sugar levels in check. Although there is no cure for type 1 diabetes, it can be managed effectively!
Type 2 diabetes. With type 2 diabetes, the body does not produce enough insulin or does not use it effectively. There is no cure for type 2 diabetes, but it can be managed and sometimes reversed! In other words, reversing type 2 diabetes means managing it effectively to the point where medications are no longer necessary.
Gestational diabetes. Gestational diabetes (GDM) develops in pregnant women who have not been diagnosed with diabetes previously. GDM usually goes away once the baby is born, but it may increase your risk for type 2 diabetes.
What Are the Goals of Diabetes Awareness Month?
Increase Awareness: Diabetes awareness plays an important role because it can help people discover the risks as well as the signs and symptoms, which can lead to early detection of this disease.
Provide Education: Learning about the risk factors associated with diabetes can reduce your risk of developing it.
Help Support: Help build a community and connect with those who have diabetes. Supporting those with diabetes can help them manage it more effectively.
Diabetes Prevention Strategies
The good news is, when it comes to diabetes, there are many actions you can take to prevent and/or delay it! Lifestyle changes are the key. Here are some changes you can make to prevent diabetes, or avoid serious health complications that can come with diabetes:
Become Educated
Diabetes education is vital to preventing and/or managing diabetes. Learning about diabetes risk factors can lower your chances of developing it. If you have been diagnosed with diabetes, it is important to learn how to manage it properly. Reach out to a dietitian or healthcare provider that can help you learn more about how diet, exercise, and medication can play a role in proper diabetes management.
Change Up Your Eating Habits
Focus on a balanced diet full of lean proteins, non-starchy vegetables, fiber and healthy fats and try to limit added sugars and processed foods. At meals and snack time, aim to pair carbohydrates with a protein, as this can help regulate blood sugar levels. This can include pairing an apple and peanut butter, or whole grain crackers and cheese. Additionally, eating regularly throughout the day to avoid long periods of fasting can help to prevent blood sugar lows.
Increase Physical Activity
Pick a goal and slowly start to make it a habit. For example, “I will take a 10 minute walk every evening after dinner this week.” Slowly work your way up to exercising for 30 minutes every day. Engaging in 30 minutes of exercise every day can help you lose weight and lower or help manage your blood sugar. Be sure to check with your healthcare provider about the best forms of exercise for you.
Small but consistent changes over time can greatly reduce your risk of getting diabetes. With this online test, you can find out if you’re at risk for prediabetes and type 2 diabetes.
Learn more about Wellness Workdays and our wellness program offerings by downloading our brochure.
Written by: Sarah Rosenberg, Wellness Workdays Dietetic Intern
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