Diabetes- What You Need to Know

As a health and wellness professional, I am keenly aware of the growing rate of diabetes in our country and the many health risks associated with this disease. It seems as if everywhere I turn I read more alarming statistics about this disease. According to the Centers for Disease Control (CDC),

• 37.3 million Americans—about 1 in 10—have diabetes.

• About 1 in 5 people with diabetes don’t know they have it.

• 96 million American adults—more than 1 in 3—have prediabetes.

• More than 8 in 10 adults with prediabetes don’t know they have it.

Did you know that adults with diabetes are four times more likely to have a heart attack or stroke than those without the disease? According to the American Diabetes Association, the percentage of Americans age 65 and older remains high, at 29.2%, or 15.9 million seniors (diagnosed and undiagnosed). And the worst part is that many people don’t know they have the disease.

The good news is that there are simple lifestyle changes you can make today to prevent or minimize your likelihood of developing diabetes. Here are a few things you can do:

Reduce your body fat: About 80 percent of people with type 2 diabetes are overweight or obese. But the good news is if you can lose five to seven percent of your body weight you will lower your risk by half. So if you weigh 150 pounds that could be as little as an eight pound weight loss. Excess abdominal fat is a big risk factor for developing diabetes (and heart disease), so if you tend to carry your excess weight in your mid-line area, making healthy lifestyle changes is especially important.

Make exercise your friend: Research has shown that regular exercise helps prevent type 2 diabetes and helps those who already have the disease to manage it more effectively. This is because exercise helps your body use insulin more efficiently. The easiest exercise to incorporate is walking, but I encourage my clients to do whatever activity they love. Strength training is also a great way to boost your health and help ward off disease. (Always check with your doctor before beginning an exercise regimen).

Eat more whole, real foods: The more processed foods (high in artificial ingredients, sugar and refined carbohydrates such as snack foods) that you consume the greater the likelihood of developing type 2 diabetes. I have seen clients literally turn their health around by making this one simple change in their lifestyle. Once they stop eating lots of refined carbohydrates, not only do they drop excess weight, but their health profile (and energy) improves significantly. What can you do? Focus on eating lots of fresh fruit, vegetables, whole grains, lean sources of protein and heart healthy fats. As a bonus, when you choose to eat at home you can save both money and calories, as you control the ingredients and preparation method of your meals.

Get more vitamin D: The best way to boost this essential nutrient is through supplements and the sun.

Don’t skimp on sleep: When we deprive our bodies of sleep, not only are we more likely to gain weight, but our blood sugar levels are elevated. Aim for a minimum of six hours every night, more if you can. If you struggle with sleeplessness, consider taking melatonin which is a natural substance that your body produces, but makes less of as we age.