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(HealthNewsDigest.com) – Eighty-four million Americans have prediabetes, approximately 1 in every 3 adults. Without intervention a significant number of these people will develop type 2 diabetes within the next 10 years. But this is not inevitable and the progression can be interrupted with a diabetes prevention program (DPP) that relies on lifestyle changes including a healthy diet, losing weight, and participating in regular physical activity.
As of 2018, DPP intervention will be covered by Medicare. This represents a commitment on the part of the federal government to support prevention efforts for adults at high risk for type 2 diabetes – a serious disease, without a cure, which leads to numerous severe and costly medical complications. If you have prediabetes, losing 5% to 7% of your current weight and walking 2.5 hours a week can reduce your risk of developing diabetes by 58%. For those over age 60, the risk goes down over 70%.
Here are some tips to control prediabetes and manage type 2 diabetes.
Eat well most of the time. Eat regular meals and keep serving sizes reasonable. Spread your carb intake out throughout the day and chose foods with fiber. Eat lean proteins, fruits and vegetables. Go easy on sugar, fat and alcohol. Don’t skip meals and don’t overeat.
Manage Stress. Stress hormones can alter blood sugar levels. Stress causes people to forget to check their blood sugar and eat healthy meals. We often grab poor food choices when coping with stress.
Move at least 30 minutes each day. In addition to lowering blood sugar in the short term, consistent exercise lowers your A1C and burns extra calories.
Stay healthy. With cold and flu season upon us, make sure to get a flu shot, eat well, and wash your hands often. Illness causes blood sugar to rise in people with diabetes.
Aim for good. Don’t worry about perfect. Eat well most of the time. Try to exercise every day. Monitor your blood sugar regularly. But, don’t worry if you don’t do everything right all the time. Don’t let a day without exercise, an unhealthy meal, or a high blood sugar level discourage you. Simply go back to doing your best and don’t let a small oops trip you up.
Make an effort to lose some weight. This is especially important if you find out you have prediabetes or have been newly diagnosed with type 2 diabetes. For those with prediabetes a modest weight loss of 5% to 7% can alter their risk of progressing to type 2 diabetes. For those with type 2 diabetes a 10% weight loss is great. The recent United Kingdom-based Diabetes Remission Clinical Trial (DiRECT) showed some very interesting findings. Insulin, the hormone made by the beta cells in the pancreas helps glucose enter body cells to be used for energy. It has long been believed that with type 2 diabetes, once beta cells in the pancreas stop functioning the problem is irreversible. The subjects in the DiRECT trial, who participated in a weight loss intervention program, proved this theory wrong. Their successful response to weight loss was associated with sustained improvement in the functioning of pancreatic beta cell production of insulin. This challenges the previous thinking that there is ongoing, irreversible beta cell damage with type 2 diabetes and makes the recommendation to lose weight even more important in treatment. Fifty percent of men and 70% of women who develop type 2 diabetes are overweight. Weighing less could delay or may even prevent your risk for diabetes.
With your doctor’s help, individualize your A1C value. A1C tests give a snapshot of your blood sugar over the last few months. An A1C value of 7% means your average blood sugar has been around 150, which is very good. For younger adults, and A1C goal of 6% to 6.5% might be a good target. For more mature adults an A1C of 7% is a good target. For people who have had type 2 diabetes for a long time and may have other health issues, an A1C of 7.5% to 8% may be more appropriate. A recent statement by the American College of Physicians said there was no evidence supporting the use of drugs to bring A1C targets below 7%. The initial rationale for drug treatment was that intensive blood sugar control would reduce heart disease risk. However, in patient populations this benefit has not been seen.
What does this all mean to you? November is National Diabetes Month. Over 7 million people with diabetes have not been diagnosed and 90% of the 84 million who have prediabetes don’t know it. Get tested and make the lifestyle changes that will reduce your risks.
If you have just been diagnosed with prediabetes or you are trying to fine tune the management of type 2 diabetes you might want to take a look at one of my recent eBooks the Diabetes Counter available from iTunes and Kindle/Amazon.
© NH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books. Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com