November is National Diabetes Awareness month and the focus for 2021 is diabetes prevention.
You probably read and see the national statistics that 34 million Americans are living with diabetes and an estimated 88 million more are at risk of developing the condition. Do you know where you fit in? Does it matter to you?
The good news is that by making healthy lifestyle changes, it is possible to manage or reverse prediabetes and prevent it from turning into type 2 diabetes.
As a Registered Dietitian and Certified Diabetes Care and Education Specialist, I have had the opportunity to observe in many people how taking small steps toward healthier behaviors can make a big difference!
I can’t lie, I love the candy M&M’s, plain or peanut. I also love teaching in analogies so here are my M and M’s for diabetes prevention!
Move More!
It’s not all or nothing when it comes to exercise. Yes, there is the 150 minutes a week of aerobic exercise recommendation but there is also gardening, dancing, hiking, vacuuming, jumping rope, hula hooping, stretching, walking the dog. Find fun ways to simply MOVE MORE.
Meal Plan!
If there is one behavior for meal planning that is recommended, it’s reducing the number of daily/weekly trips to fast food restaurants on a regular basis. Research indicates that fast food increases insulin resistance due to the trans and saturated fats. Let your favorite fast food french fries be a special treat.
Manage Your Stress
If you're feeling stressed, your body releases stress hormones like cortisol and adrenaline. This should give you an energy boost for a 'fight or flight' response. But the hormones make it harder for insulin to work properly, known as insulin resistance.
There is more! Losing just 5% of your body weight can help prevent diabetes. That’s only 10 pounds if you weight 200.
Speak with your doctor about your risks, stay up to date on your vaccinations and believe that preventing diabetes is within your reach!
If you need support for understanding your risks or developing an action plan your Wellview Care Team is ready to cheer you on!
Click HERE to learn more about the Wellview services available to you. We can’t wait to work with you!
Sherree Telford, RDN, LDN, CDCES, CHWC
Director of Specialized Solutions | Email Sherree
