Diabetes Awareness Month
Diabetes Awareness Month focuses on increasing awareness about diabetes and its impact on individuals and communities. The month provides an opportunity to educate folks about risk factors and the importance of healthy lifestyles in the prevention and management of the disease.
Many people are prediabetic or diabetic and don’t know it. Factors such as genetics, lifestyle habits, and limited access to healthcare play a role.
Genes: There seems to be a genetic component in both type 1 and type 2 diabetes. Type 2 diabetes has a stronger link to family history than type 1 diabetes. Genetic components create a predisposition to diabetes, then something in lifestyle or the environment triggers the disease.
Weight: The American Diabetes Association states that losing as little as 7% of the total body weight is beneficial to controlling and preventing diabetes. No specific diet is recommended. The ADA focuses on a diet rich in nutrients, including non-starchy vegetables, fruits, whole grains, legumes, nuts, and seeds. It minimizes red meat, processed meats, sugary beverages, refined grains, and ultra-processed foods. Saturated fats, such as butter, lard, coconut oil, and full-fat dairy are also discouraged. Increase your intake of plant-based protein sources, such as nuts, seeds, legumes, tofu, and tempeh. The DASH diet, Mediterranean diet, whole-food plant-based diet, and low-carb diets have all shown promising results. Some people may experience a nutritional deficit when following a diet on their own. Working with a dietician or nutritionist can help ensure that you are getting the nutrients you need.
Continuous Glucose Monitors: The ADA recommendation recommends continuous glucose monitors for individuals with type 2 diabetes, regardless of whether they are on insulin or not. Discuss this with your provider. This recommendation may serve as a stimulus for insurance companies to cover the device.
Exercise helps decrease the risk and control diabetes. Achieve 150 minutes per week. This year, they are focusing on limiting sedentary time. Avoid prolonged sitting. Take a 5 minute walk every 30 minutes that you are sitting and a 10-minute walk after meals decreases sugar spikes. Resistance training is emphasized to prevent muscle loss and improve metabolic health.
Contact Palo Pinto General Hospital if you need help with lifestyle management.