Take Action: American Diabetes Month

This November I want to recognize American Diabetes Month because this is an issue that is close to me here at BRG Dietetics & Nutrition, P.C. It is also an issue that surely affects someone you know or even yourself. According to the American Diabetes Association, nearly 26 million children and adults in America are currently living with diabetes, and another 79 million people have pre-diabetes and are at risk for developing Type 2 diabetes.

Type 2 diabetes is the most common form of diabetes. Your blood sugar rises because either the pancreas isn’t providing enough insulin, or the body is resistant to the insulin. When you eat, food is broken down into sugar. Insulin is needed to take the sugar out of the blood and into the cells of your body for fuel. When glucose stays in the bloodstream, complications can occur such as heart disease, stroke, kidney disease, eye problems, blindness, and nerve problems. Because the prevalence of diabetes is so great in our country, it is important to educate as many people as possible so that we can take control of our health and create well-being and longevity!

Steps to decrease your risk of developing diabetes:

Maintain a Healthy Weight: Obesity is one of the main risk factors for developing diabetes. Visceral fat, also known as abdominal fat, has a positive correlation with insulin resistance which can then lead to the onset of type 2 diabetes. Thus, reducing belly fat and maintaining a healthy weight is one way of warding off the disease.

Stay Active: Exercising has been proven to decrease blood sugars and increase sensitivity to insulin. Working out at a moderate level such as brisk walking or jogging for 30 minutes a day five days a week can really make a difference! Setting aside a little extra time in the morning or in the evening with a family member, friend, or by yourself is a great way to make yourself feel better– especially when you know you are actively decreasing your risk of a major disease.

Eat Balanced Meals: Eating whole grains, fruits, veggies and reducing saturated fat are all essential for keeping your body healthy and functioning properly. Swapping white bread and white rice with whole grain varieties such as whole grain bread and quinoa can reduce blood-sugar spikes and slow down the absorption of carbohydrates. Eating lean meats and low-fat dairy will help to lower your saturated fat and cholesterol intake, which can help in reducing heart disease– a major complication that comes along with diabetes. Increasing fruits and vegetables will help keep you healthy by ensuring you get essential vitamins, minerals, and fiber. It also makes you less likely to eat unnecessary refined sugars.

Speak with a Certified Diabetes Educator: To obtain a more personalized plan to decrease your risk, or to help control diabetes if you already have it, the best person to see is a registered dietitian who is also a certified diabetes educator. If you would like to speak with me to explore how I can best help you achieve a healthy lifestyle symptom-free, please email me.

While diabetes is a very real and scary disease that unfortunately has no cure, there are ways to reduce your risk of developing it. It is important to stay educated and seek the support you need.

What will you do to decrease your risk of diabetes?

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