Type 2 diabetes is a dangerous disease, and one that can be challenging to manage. It can lead to heart and kidney disease, blindness and many other health conditions. Until a cure is found, people with the disease have to watch what they eat, measure their blood sugar and take medication each day.
Am I at-risk?
About 86 million people in the U.S. have pre-diabetes, including nearly 790,000 Nevadans; even more are at-risk. Pre-diabetes is when blood glucose levels are above normal, but not high enough to be in the diabetic range. People with pre-diabetes are already at a higher risk for heart disease and other complications.
Small changes, big rewards
Pre-diabetes and type 2 diabetes can often be prevented, and it does not require a complete overhaul of your lifestyle. Research shows that reducing your body weight by 5 percent to 10 percent — 10 to 20 pounds for someone who weighs 200 pounds — can cut your diabetes risk in half. Weight loss can also delay the onset of diabetes.
The key to stopping type 2 diabetes is to reach a healthy weight. And the trick to long-lasting weight loss is a healthy diet and regular exercise.
Exercise
Exercise up to 30 to 60 minutes most days of the week. Always check with your doctor before you start an exercise program.
Don’t feel overwhelmed by the thought of exercise — you don’t need to run a marathon to be healthy! A simple addition to your morning and night routine is doing squats while brushing your teeth. Take a short, brisk walk before work, during your lunch break and after dinner, or do sit-ups and push-ups during commercial breaks of TV shows.
Find something you enjoy doing and work it into your daily routine. Whether that means taking a walk with friends, going for a swim at your local gym, or simply doing some yard work. Every little bit helps!
Try to incorporate more short bursts of physical activity throughout the day. Instead of just letting the dog out, take him for a walk around the block. Try to take the stairs instead of the escalator or elevator at your apartment, office building or shopping center. While at the office, walk over to your colleague’s desk instead of emailing or calling them.
Eating right
Eat a diet rich in fruits and vegetables, whole grains, lean protein and low-fat and nonfat dairy. Try to limit foods high in saturated and trans fat, cholesterol, salt and added sugar.
When dishing up your meal, be conscious of your portion sizes; use a salad plate instead of a dinner plate. Do not go back for seconds, and try to limit how often you eat at all-you-can-eat restaurants. Fill half of your plate with fruits and vegetables — one-quarter of your plate should be a carbohydrate, such as brown rice or a baked potato; the other quarter should be lean protein, like grilled fish or chicken.
Always eat breakfast. Research shows that people who eat breakfast weigh less than those who skip the meal. Make a habit of keeping healthy snacks like a piece of fruit and low-fat string cheese on hand.
Stop drinking your calories. Substitute skim or nonfat milk in place of whole or 2 percent. When stopping for your morning coffee, request that your latte or mocha be made with nonfat milk. Trade out regular soda for diet or, better yet, choose water or unsweetened iced tea.
Try to avoid eating out as much as you can. While you are out to eat, have an appetizer as your meal or split an entrée with someone and save eating out for special occasions. Make dining at home a habit.
Ultimately, you have the power to lower your risk for diabetes. It’s not about a complete lifestyle overhaul, but little changes in your diet and other habits. To learn more about diabetes prevention, go to uhc.com/diabetes.