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SALT LAKE CITY – November is National Diabetes Awareness Month, a time when communities across the country are coming together to draw attention to diabetes and the burden of diabetes. it is weighing on millions of Americans.
According to a recent report by the Centers for Disease Control and Prevention, there would be more than 30 million Americans with diabetes and 84 million Americans, or about 33.9% of the US adult population, with diabetes. prediabetes.
So where does Utah fall? According to the American Diabetes Association, about 201,000 people in Utah, or 10.2% of the adult population, have diabetes. In Utah, an additional 619,000 people, or 32.7% of the adult population, have prediabetes. The non-profit organization also reports that diabetes is diagnosed annually in approximately 12,000 people in Utah.
Pre-diabetes is a health problem in which blood glucose is above normal but not yet high enough to be diagnosed with type 2 diabetes. A person with prediabetes is at a higher risk of developing type 2 diabetes. heart disease or stroke. Of the 84 million American adults with prediabetes, many do not even know that they have it.
The American Diabetes Association has a risk test to assess your risk of type 2 diabetes They cite age, gender, family history, previous gestational diabetes, high blood pressure, Physical inactivity and overweight as risk factors for type 2 diabetes. However, it is not because you are at risk that you will develop type 2 diabetes.
Here are five simple changes you can make today to reduce your risk of type 2 diabetes.
Instead of filling your cup with sugary drinks, go for a good old-fashioned water. Sugar in most drinks is a simple carbohydrate that can raise blood sugar very quickly. Certified dietitian Lindsey McCoy, who runs CookWithMe.TV on CookWithMe.TV, says, "Calories in beverages are not metabolized the same way as calories from food, and we do not feel the same way. satiety. It's a small choice that we can not do everyday but throughout the day taking a drink (water) with every meal and snack. Making water a priority can have a significant impact on our long-term health, especially when it comes to preventing and managing a chronic disease such as type 2 diabetes. "
We must not be satisfied with sodas. Dietician and Diabetes Educator Megrette Fletcher, author of "Eat What You Love, Like What You Eat With Diabetes", adds, "Many people are unaware that there are carbohydrates in flavored coffee, teas sweet, juices and sports drinks. Our minds have been trained to find fats or calories to learn about total carbohydrates. If you do not like plain water, try flavoring it with fresh herbs, fruits or vegetables.
Find a form of physical activity that you like and stick to it. Arielle "Dani" Lebovitz, dietitian nutritionist, states: "Although we know that lack of physical activity and a sedentary lifestyle are linked to an increased risk of obesity and diabetes, sedentary behaviors such that sitting for long periods of time contributes to these negative health consequences.Adults spend on average 55% of their day off work. "
Lebovitz suggests incorporating movement into daily life by setting a timer on a phone, watch or fitness tracker to remind you to get up and move a few minutes every 90 minutes. This can include going to the bathroom or even stretching it.
Fletcher adds, "To prevent and delay diabetes, physical activity is really the most useful player or the most valuable player on the team. Think of the exercise as an MVP – try to have Many activity, engage in Variety of activities that you like and be PIf you have questions about your activity – walking for 5 minutes, taking the stairs and dancing with your friends once a week are just a few examples of how small activities can help you reduce your risk of diabetes. "
Fletcher says that another simple way to reduce your risk of type 2 diabetes is to take regular meals throughout the day.
"Eating three meals a day is a great place to start," she says. Many people think that skipping meals will save calories, but in reality, most people eat more at the next meal. In addition to giving your body the nutrients it needs, the idea of three meals is to reduce the insulin load. In other words, you ask the pancreas to do less work at the same time. Just like spacing, you work 14 hours a day. Having three meals is a great way to avoid overloading the pancreas. "
Annette Pedersen, a registered dietitian, recommends reducing the risk of type 2 diabetes by eating more whole plant meals than processed foods.
"If you're tolerated, limit your consumption of sugar and refined carbohydrates by eating more real foods, such as vegetables, fruits, meat, whole grains and dairy products," says Diane Norwood, Registered Dietitian.
Making water a priority can have a significant impact on our long-term health, especially when it comes to preventing and managing a chronic disease such as type 2 diabetes.
-Lindsey McCoy, Registered Dietitian
To incorporate more whole foods into your diet, try to plan your meals and cook them at home.
Taking time for oneself and taking care of oneself are often overlooked when it comes to changing one's lifestyle. We must take care of ourselves both inside and out – physically, mentally, emotionally, and spiritually. Having all aspects of health in balance can help reduce stress and anxiety, which helps improve overall health.
Personal care has a different appearance for each person. For some, it could mean engaging in a one – hour yoga and meditation session every Saturday morning, while for others, it would mean falling asleep on Saturdays. Finding what personal care means for you is a step towards changing your lifestyle and reducing your risk of type 2 diabetes.
You can act in your daily life to make simple changes to reduce your risk of type 2 diabetes. You are responsible for your own health, so do your best to take a step in the right direction today. It does not have to be a huge change at one time. Simple lifestyle changes can make a big difference to your overall health. Start by choosing one or two behaviors to work on this week that can help you on your journey to wellness.
About the author: Brittany Poulson is a Registered Dietitian and Diabetes Educator from Utah. She shares her passion for health, food and nutrition on her blog, www.yourchoicenutrition.com, where she encourages you to live a healthy life in a unique way.
Editor's note: Everything in this article is for informational purposes only. The content is not intended, and should not be interpreted, to (a) substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health care professional about any health problem.; (b) create, and the receipt of any information does not constitute, an attorney-client relationship. You should NOT rely on the legal information or opinions provided herein. You should not act on this information without recourse to professional legal advice. and (c) create any type of investment advisory or financial advisory relationship. You should NOT rely on the financial and investment information or opinions provided herein. All notices, statements, services, offers or other information or content expressed or made available are those of the respective authors or distributors and not of KSL. KSL does not approve and is not responsible for the accuracy or reliability of the opinions, information or statements made in this article. KSL expressly disclaims any responsibility for actions taken or not taken based on the content of this article.
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