Living Well: Diabetes Prevention and Management
In the U.S. about 1 in 10 people have diabetes and about a third have prediabetes. While having a family history of diabetes, being over 45 years old or from certain ethnic backgrounds and being diagnosed with certain medical conditions can increase a person’s risk, monitoring glucose levels, eating healthy, being physically active and managing stress are ways to reduce diabetes risk within everyone’s control.
“A combination of annual check-ups, healthy eating choices and more daily movement and physical activity can improve overall health,” says Cone Health registered dietitian Kate Watts. “Managing stress, which makes it more difficult to make positive lifestyle choices and contributes to inflammation in the body, can also improve outcomes.”
“Managing diabetes is a marathon, not a sprint,” encourages Cone Health registered dietitian Alexis Scotece. “Small, consistent changes can lead to lasting results."
Test A1C annually: If you are over 45 years old or have a family history of risk factors, test A1C or average blood glucose levels annually. By checking blood sugar levels, doctors can diagnose and monitor prediabetes and Type 2 diabetes. Symptoms of high or low blood sugar issues include fatigue, appetite changes, grogginess, thirst and frequent urination.
Get moving: Incorporate moderate aerobic activity and strength training into your weekly workout. Both the CDC and American College of Sports Medicine recommend adults 18 – 65 take a brisk walk, cycle, swim or participate in other cardiovascular activities for half an hour five days a week and work on all major muscle groups a couple of times a week.
Eat healthy: Balanced eating patterns like Mediterranean, vegetarian/vegan or the Dietary Approaches to Stop Hypertension (DASH), which emphasize lean proteins, fruits and vegetables, are recommended.
Manage stress: Take breaks, get enough sleep, connect with others and resist the urge to overcommit. In addition to the negative impact of stress on exercise and nutrition, long-term stress can cause the body to release hormones, which can increase blood glucose levels.
“To manage blood sugar and overall health, consider meeting with a registered dietitian for individualized nutrition guidance,” adds Scotece, who works with Cone Health Nutrition and Diabetes Education Services, which has outpatient offices in Greensboro, Burlington and Reidsville.
To learn more about partnering with Cone Health Employer Health & Wellness Solutions on diabetes screening and management, contact Jacqueline Heyward at (336) 832-7315.
