November is National Diabetes Month. A time when organizations and
communities around the country work together to bring attention to
diabetes. According to the American Diabetes Association, 34.2 million
Americans – just over 1 in 10 – have diabetes. An additional 88 million
American adults – approximately 1 in 3 – have prediabetes. Prediabetes is
a condition in which the blood sugar level is higher than normal but not
high enough to be diagnosed with diabetes. Prediabetes can go
undiagnosed for years and can cause irreversible damage to tissues and
organs. Prediabetes often leads to type 2 diabetes.
The good news is that making healthy lifestyle changes, it is possible to
manage or reverse prediabetes and prevent it from turning into type 2
diabetes.
Follow these steps from the National Institute of Diabetes and Digestive
and Kidney Disease (NIDDK) to manage your prediabetes.
Take small steps. Making changes to your lifestyle and daily habits can
be hard, but you don’t have to change everything at once. Start small.
Move more. Limit time spent sitting and try to get at least 30 minutes of
physical activity 5 days a week. Start slowly by breaking it up throughout
the day.
Choose healthier foods and drinks most of the time. Pick foods that
are high in fiber and low in fat and sugar. Build a plate that includes a
balance of vegetables, lean protein, and carbohydrates. Drink water
instead of sweetened drinks.
Lose weight, track it, and keep it off. You may be able to prevent or
delay diabetes by losing 5 to 7 percent of your starting weight.
Seek support from your doctor or a registered dietitian. People are
more successful at managing their prediabetes if they have regular
contact and support from trusted health care professionals.
Stay up to date on vaccinations. The COVID-19 and flu vaccines are
important for people who may be more likely to get very sick from COVID-
19 or the flu, such as people with diabetes.
For a more extensive diabetes management and wellness program,
consider joining the Eat Smart, Move More, Prevent Diabetes program.
This is a 12 month online diabetes prevention program designed to help
you achieve your health and wellness goals. The cost is only $30 for NC
residents and is refundable for attendance. For more information visit the Prevent Diabetes website.
