Twenty-nine million Americans, including nearly 10 percent of Nevadans, have diabetes, according to United Health Foundation’s America’s Health Rankings 2015 Annual Report. If the current diagnosis rate continues, the Centers for Disease Control and Prevention estimates that one in three adults nationwide could have diabetes by 2050. In less than 20 years, the diabetes rate in Nevada has more than doubled. That alone should be enough to make most Nevadans trade their chicken fingers for celery sticks.
However, diabetes can be controlled or even prevented. People with Type 2 diabetes — which used to be called adult-onset diabetes — can manage their disease by reducing sugary drinks, exercising more and a achieving a healthier weight.
Diabetes is a serious disease in which blood glucose (blood sugar) levels are above normal. It can lead to heart disease, stroke, vision loss, kidney disease and nerve damage. One out of four people with diabetes do not know they have the disease, and many people do not find out they have diabetes until they experience blurry vision, excessive urination and thirst, or heart trouble.
Most people with diabetes have Type 2 diabetes, which was more common among people over 45. But now, more young people, even children, have the disease due to being overweight or obese. People who are pre-diabetic, which is a blood sugar level above normal but not elevated enough to be considered diabetic, are at a 30-percent chance of getting diabetes in five years. In order to beat these staggering odds, a few lifestyle changes can help delay or prevent diabetes and enable people with diabetes to better manage their blood glucose levels.
One of the most important changes is to reduce — or better still, eliminate — sugary beverages. These include sodas, fruit juices, sweetened teas, fitness drinks, flavored coffee and high-calorie alcoholic beverages. If you consume these drinks daily, try setting a goal of slowly reducing your intake throughout the next couple of weeks until you are consuming only one to three drinks a month or on special occasions. Instead, drink water, tea, or coffee with little to no sugar. If you are having a hard time consuming water, flavor it naturally with slices of fresh fruit, or even vegetables and herbs like cucumber and fresh mint.
Another lifestyle change is to be more active throughout the day. On average, Americans spend more than seven hours a day being sedentary. Inactivity can lead to insulin resistance, which can raise blood glucose levels. People should be physically active throughout the day and have a set exercise pattern to help keep blood glucose levels under control. The CDC recommends a minimum of 150 minutes of moderate-intensity aerobic activity every week along with two or more days of strength training. Focus on activities that you enjoy or find a workout partner to keep you motivated. Work on achieving a healthy weight. Healthy eating and exercise are the tools to help you get there. For lunch and dinner, half the plate should be non-starchy vegetables that are packed with nutrients yet low in calories. By making them the focus of the meal, you will feel full with fewer calories. Over time this equates to weight loss or weight maintenance. For the other half, add lean proteins, healthy fats, and whole grains or healthy starches to make it balanced.
Finally, know your ABCs. People with Type 2 diabetes can help reduce the risk of serious complications, such as heart disease and stroke, by working with a doctor to set individual goals to help manage the ABCs of diabetes.
• “A” is for A1C — A1C is a blood test that shows average blood glucose levels over the past two to three months and helps you and your doctor see how well your diabetes treatment plan is working.
• “B” is for blood pressure — Blood pressure shows how hard the heart has to work to pump blood to the body. High blood pressure may lead to health issues over time.
• “C” is for cholesterol — Cholesterol is a fat-like substance in the blood. The body needs cholesterol, but too much can lead to serious health issues including heart attack and stroke.
Diabetes is a progressive disease, and sometimes changes in medicine may be needed. If your doctor decides it is time to change your medicine, it simply means that you may need to adjust your treatment plans over time to help you reach your blood glucose goals.
To learn more about diabetes and other health topics, visit www.uhc.com/diabetes or www.cdc.gov/diabetes.