Are You At Risk For Diabetes?


American Diabetes Month takes place each November to raise awareness and understanding of diabetes, its consequences, management and prevention of type 2 diabetes. Take control of your health. Learn the facts you need to make smart health choices.

WHAT IS PRE-DIABETES?

Pre-diabetes occurs when your body isn’t able to keep your sugar (glucose) at a normal level. Your blood sugar is higher than normal, but it’s not high enough to be diabetes.

Pre-diabetes is a term that is used when you are at risk for type 2 diabetes. Most people who get type 2 diabetes have pre-diabetes first. The good news is that lifestyle changes may help you get your blood sugar back to normal and avoid or delay diabetes.

PRE-DIABETES SYMPTOMS

Pre-diabetes has no symptoms, but you can watch for the signs of type 2 diabetes:

  • feeling very thirsty
  • urinating more often than usual
  • feeling very hungry
  • having blurred vision
  • losing weight without trying

PRE-DIABETES RISK FACTORS

You have a risk of developing pre-diabetes if you:

  • are overweight
  • have a history of diabetes in your family
  • are of a certain ethnicity (African American, Hispanic, Native Amer-ican, Asian American, and Pacific Islander)
  • are physically inactive
  • have high blood pressure
  • have abnormal lipid levels
    – low HDL cholesterol
    – high triglyceride levels
  • have signs of insulin resistance
  • have impaired glucose tolerance (IGT)
  • have impaired fasting glucose (IFG)
  • have a history of gestational diabetes

What Can You Do About Pre-diabetes?

Here are some healthy lifestyle choices you can begin making today:

Watch Your Weight

  • Maintain a normal weight (a modest weight loss of 5-10% can help prevent pre-diabetes).

Make Healthy Food Choices

  • Eat lots of vegetables and fruits. Choose from the rainbow of colors to maximize variety.
  • Choose whole grain foods over processed grain products.
  • Cut back on high calorie snack foods and desserts.
  • Eat four times as much white meat—such as poultry or fish—as red meat.
  • Eat more unsaturated fats (like olive oil and avocado). Limit saturated fats (like bacon and
    cheese), and avoid trans fats (like potato chips and margarine).
  • Minimize your alcohol consumption.
  • Track what you eat and drink.

Be Active

  • Get physically active (recommendations include exercising moderately for 30 minutes a day, five days a week or 150 minutes per week). Brisk walking is a good example of moderate exercise.
  • Think about your current habits. How active are you? Pick some changes that will make the  biggest impact.
  • Find something you enjoy doing. Try different activities on different days.

Stay on Track

  • If you smoke, quit.
  • Take medication as prescribed by your physician.
  • Check your blood sugar regularly as directed by your physician.
  • Keep your blood pressure and cholesterol under control.
  • Attend all medically-related appointments.
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About Kevin

Mayor - City of Oakley, Data Center Manager of Mainframe Operations and Optimization – USS-POSCO INDUSTRIES, Co-Founder and Board Member - Friends of Oakley A Community Foundation, Advisory Board – Opportunity Junction, Commissioner - Contra Costa Transportation Authority, Board Member - Tri Delta Transit and Transplan
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