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November is Diabetes Awareness Month
An estimated 98 million American adults (more than 1 in 3) have prediabetes—which can lead to type 2 diabetes. Yet 90% of those who have prediabetes don’t know it, according to the Centers for Disease Control and Prevention (CDC). Making changes to your diet and activity level are important ways to reduce your risk of prediabetes and diabetes, says Melissa Keeney, MS, RDN, CDN, CDCES, Community Health Educator, in the Community Health and Wellness Department at Montefiore Nyack Hospital in Nyack, N.Y.
Having prediabetes means your blood sugar levels are higher than normal, but not elevated enough to signal full-blown diabetes. If your doctor tells you that you have prediabetes, even small changes to your meals and exercise can make a big impact on your blood sugars. “It’s often helpful to consult a registered dietitian-nutritionist, who can help you make personalized nutrition and lifestyle changes to improve your health,” Keeney says.
If you haven’t been to the doctor lately to have your blood sugar levels checked, make an appointment. A hemoglobin A1C test will measure your average blood sugar levels over the past three months. Levels that are slightly elevated may indicate prediabetes, while more elevated levels indicate diabetes. Don’t try to diagnose yourself. Equipment that you can buy at the store, such as a blood glucose meter, cannot diagnose diabetes.
It’s important for people with risk factors for diabetes to get checked. People at elevated risk include those who:
- have a family history of diabetes
- are over age 45
- are overweight
- are African American, Alaska Native, American Indian, Asian American, Hispanic/Latino, Native Hawaiian, or Pacific Islander
- have high blood pressure
- have a low level of HDL (“good”) cholesterol or a high level of triglycerides
- have a history of pregnancy-related (gestational) diabetes or gave birth to a baby weighing 9 pounds or more
- are not physically active
Small lifestyle changes that you can keep up long-term can prevent type 2 diabetes in people who have prediabetes. Here are some ideas for how to get started:
- Eat regularly throughout the day, including breakfast within 1-2 hours of waking. Eating a meal or snack every 3-4 hours can prevent you from getting “hangry” and overeating later in the day.
- Pair your carbohydrates with lean protein, a healthy fat, and/or fiber. This can help keep your blood sugar more stable at meals. Foods that contain fiber include whole grains, fruit, vegetables, beans and legumes.
- Find ways to be active most days of the week. The best exercise you can do is one that you enjoy and will keep up long term. Dancing, bike riding, kickboxing, jump roping, and hiking all count as movement!
- Get enough sleep and manage your stress. Inadequate sleep and increased stress can negatively affect your health and increase your blood sugar.
- Keep track of your progress to help you reach your goals.
- Get your friends and family involved by asking them to support your changes. You can also join a diabetes prevention program to meet other people making similar changes.
Preventing diabetes is very important because high blood sugar levels can lead to a host of health problems, such as heart disease, kidney disease, stroke, eye problems, nerve damage and foot issues. “Prediabetes is not something to ignore,” says Keeney. “If your doctor tells you that you have prediabetes, treat it as a wake-up call to warn you to make lifestyle changes to protect your health.”
Sometimes, making these changes alone can be hard to accomplish. Our team of outpatient dietitians is ready to support you and guide you to accomplish your health goals. Our dietitians are certified diabetes care and education specialists, who will meet with you to learn more about your eating habits, favorite foods, cooking skills, cultural background and more to tie it all together to help you create a plan that works for you. For more information, call 845-348-2004.
