As part of our ongoing commitment to health and safety, we are continuing to raise awareness around some health-related issues. Throughout the month, we will offer some tips to help prevent or even reverse the onset of pre-diabetes.
November is Diabetes Awareness Month. Diabetes is the name given to disorders in which the body has trouble regulating its blood-glucose, or blood-sugar, levels.
OVERVIEW:
Type 1 diabetes (T1D) is an autoimmune disease where insulin-producing cells are destroyed by the body’s immune system. T1D seems to be genetic. It can be diagnosed early in life or in adulthood. Its causes are not fully known. People with T1D are dependent on injected or pumped insulin to survive.
Type 2 diabetes (T2D) is often diagnosed later in life and can be due to genetic predisposition or behavior. T2D is a metabolic disorder in which a person’s body still produces insulin, but is unable to use it effectively. It can be managed with diet and exercise or medication.
Pre-diabetes is a serious health condition where your blood sugar levels are higher than normal, but not high enough yet to be diagnosed as Type 2 diabetes. According to the CDC, more than 1 in 3 U.S. adults have pre-diabetes—that’s 88 million people—but the majority of people don’t know they have it.
The good news is that by making small healthy lifestyle changes, it is possible to prevent type 2 diabetes and even reverse your pre-diabetes.
TIPS:
- Take small steps. Making changes to your lifestyle and daily habits can be hard, but you don’t have to change everything at once. It is okay to start small. Remember that setbacks are normal and do not mean you have failed—the key is to get back on track as soon as you can.
- Move more. Limit time spent sitting and try to get at least 30 minutes of physical activity, 5 days a week. Start slowly by breaking it up throughout the day.
- Choose healthier foods and drinks most of the time. Pick foods that are high in fiber and low in fat and sugar. Build a plate that includes a balance of vegetables, protein, and carbohydrates. Drink water instead of sweetened drinks.
- Lose weight, track it, and keep it off. You may be able to prevent or delay diabetes by losing 5 to 7 percent of your starting weight.
- Seek support. It is possible to reverse prediabetes. Making a plan, tracking your progress, and getting support from your health care professional and loved ones can help you make the necessary lifestyle changes.
- Stay up to date on vaccinations. The COVID-19 (booster shot, if eligible) and flu vaccines are especially important for people who may be more likely to get very sick from COVID-19 or the flu, such as people with diabetes.
For more information, you can refer to the American Diabetes Association and/or the CDC.
