Diabetes is a nationwide epidemic, affecting an estimated 11.6% of the U.S. population. Here in Carroll County, diabetes was identified as the number two health concern on the most recent Community Health Needs Assessment.
Diabetes is a chronic condition that occurs when the pancreas cannot produce enough insulin to keep blood glucose (sugar) levels in a normal range. Over time, diabetes can lead to serious complications such as heart disease, kidney disease, nerve damage and vision loss.
Prediabetes is a condition in which the blood glucose levels are higher than normal, but not quite high enough to be classified as diabetes. Prediabetes is a major risk factor for developing type 2 diabetes, the most common type. It is estimated that one in three adults in the United States have prediabetes and about 80% of them are unaware that they have it!
The American Diabetes Association recommends that all adults aged 35 or older be screened for diabetes. This can be accomplished by a simple blood test ordered by your primary care provider. Individuals with risk factors for diabetes such as family history, overweight, lack of physical activity and gestational diabetes should be screened before age 35.
What can you do to reduce your risk of developing type 2 diabetes?
- Moderate-intensity exercise such as brisk walking, swimming or cycling for 150 minutes per week (for example 30 minutes a day, five days a week). Strength training exercises two to three times per week can also help by reducing insulin resistance.
- If you are overweight, lose five to 10 % of your body weight (for example 10 to 20 pounds for someone who weighs 200 pounds).
- Quit smoking.
Other important considerations:
- Get adequate fiber in your diet by incorporating fruits, vegetables, whole grains, beans, nuts and seeds.
- Limit processed foods and avoid sugary drinks such as regular soda, sweet tea and energy drinks.
- Manage stress (see April’s blog Manage Your Stress (carrollhospitalcenter.org)).
- Get adequate sleep (seven to nine hours for most people).
Are you at risk for prediabetes or diabetes? Take a risk test: Take the Test – Prediabetes | Diabetes | CDC
Laura Lienhard, RDN, CDCES, is a registered dietitian in the Diabetes Program at Carroll Hospital, providing diabetes self-management education and medical nutrition therapy to individuals with diabetes and prediabetes. For information, call 410-871-6583 or email llienhard@lifebridgehealth.org.
