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Preventing type 2 diabetes
Wisconsin Women’s Health Foundation Mission : Innovate, impact, and improve women’s health Provides free health education and services in Wisconsin
Preventive health screenings for women who are under-insured or uninsured Mammograms Pap tests Multiple sclerosis testing
PRESENTATION OUTLINE Prediabetes Assess your risk Diabetes and the body Type 2 diabetes preventionNext steps
what is prediabetes? Prediabetes is a condition in which blood glucose is higher than normal but not high enough to be classified as diabetes. Caution: take action now to prevent type 2 diabetes!
How many people have prediabetes? CDC National Diabetes Statistics Report, 2017
ARE YOU AFFECTED BY PREDIABETES?
Assess your diabetes risk http://www.cdc.gov/diabetes/prevention/pdf/prediabetestest.pdf CDC Prediabetes Screening Test
Diabetes Risk factors The same factors that increase your risk for prediabetes also increase your risk for type 2 diabetes: Age Family history Race/ethnicity Gestational diabetesPhysical inactivityObesityPoor heart health
Testing for Diabetes A1C - measures average blood glucose levels for the past 2 to 3 months. Fasting Plasma Glucose (FPG) - checks blood glucose levels after an 8 hour fast. Oral Glucose Tolerance Test (OGTT) – checks blood glucose levels after drinking a special sweet drink.
Diabetes and the body
the role of insulin This process doesn’t work when you have diabetes! Sugar gets “locked out” from the cells and builds up in your blood. Insulin Cell Blood sugar Image source: https://www.t1international.com/type-1-diabetes/
Types of diabetes Type 2 Diabetes Type 1 Diabetes Gestational Diabetes Body cannot use insulin properly Body does not make insulinCan develop at any ageCan develop at any ageDuring pregnancyMost cases are preventableNo way to prevent itPuts you at greater risk for developing type 2 later Video explanation (1:59 minutes): https://www.youtube.com/watch?v=I-mQPBw2XfA
Symptoms of diabetes The most common symptoms of type 2 diabetes are:Tired Thirsty/HungryNeeding to use the bathroom a lotSudden weight lossWounds that won’t healBlurry vision Tingling in hands and feet
Damage from diabetes can lead to worse health problems like: Heart disease Stroke Vision lossKidney disease and failureNerve damage Amputation of toes, feet, or legsPremature death Complications of Diabetes
Lower your risk and prevent type 2 diabetes
You can Delay or prevent Type 2 diabetes! By losing weight and exercising, you can lower your risk for type 2 diabetes by 58%! Get activeControl your weightEat wellManage stress “Diabetes prevention is proven, possible , and powerful.” - National Diabetes Education Program
Get active Activity can help you: Lose weight Lower your blood sugarImprove your ability to use insulinImprove metabolismImprove your mood and energy Aim for 30 minutes of activity 5 days per week!
SO many ways to get active! After you read six pages of a book, get up and move a little. When you watch TV, stand up and move during the ads. Dance to your favorite music. Pace the sidelines at your children’s or grandchildren’s sports events. Walk fast when you do errands. Walk around whenever you talk on the phone. How do YOU plan to get active? ________________________________________________________________________________________
Getting active: Coping with challenges
Time to move!
Control weight For those at risk of developing diabetes, losing 5 – 7% of body weight can significantly reduce risk of diabetes. If You Weigh: 5-7% of Your Body Weight Is: 250 pounds 12.5 – 17.5 pounds200 pounds10 – 14 pounds150 pounds7.5 – 10.5 pounds
Control weight (Cont.) According to the American Diabetes Association, people who have lost weight and kept it off:Are physically active most days of the week.Cut back on calories and fat.Eat breakfast every day.Keep a record of their weight, what they eat and drink, and what they do for physical activity.
Eat well “Eating well to maintain a healthy weight is one of the most important things you can do to lower your risk for type 2 diabetes and heart disease.” - American Diabetes Association
Eating too much sugar does NOT cause diabetes But too much sugar and other empty calories in your diet can lead to weight gain – a risk factor for diabetes. Limit sugar-sweetened beverages (soda, energy drinks, sweet tea, juice). Use artificial sweeteners in moderation. Drink more water.
NOT ALL CARBS ARE EQUAL Choose healthy carbs from whole grains, beans, and legumes instead of sweets and refined carbs. Healthy carbs help with blood sugar control and help you feel full.Examples:Corn tortillas Whole wheat breadBlack beansBrown riceOatmealPopcorn
healthy eating habits MORE LESS Carbs Whole Grain Bread Brown Rice OatmealWhite BreadWhite RiceSweetsDrinksWaterTeaCoffeeSodaFruit JuiceSports DrinksSweetened TeaHealthy FatsOlive, Peanut, Canola Oil SeedsNutsAvocadosBaked GoodsFried FoodsChips/Snack FoodAnything with trans fats or partially hydrogenated oil Lean Proteins Plant-based (beans, nuts) Poultry FishCheese & EggsRed meat Processed meats (like bacon, hot dogs, deli meat)
Nutrition Facts Label A great tool to help you manage your diet.Pay attention to serving size! Talk to your healthcare provider about specific nutrients of concern.Limit the nutrients in yellow (fat, cholesterol, sodium, added sugars).Get enough of the nutrients in blue (fiber, vitamins, minerals).
Eating well: Overcoming challengesSmall steps can make a big difference:Plan your meals in advance. Make a grocery list and stick to it.Keep your pantry stocked with healthy foods.Keep a food journal.Pre-portion your snacks.
Eat well resources recipes.millionhearts.hhs.gov/
Manage stress There is a connection between stress and type 2 diabetes. Feeling stressed can: Change your body chemistry in a way that makes it more likely to get diabetes. Cause you to act in unhealthy ways.
Stress Management Identify your triggersConnect with a friendCarve out time in your day to do something you enjoyMove your bodyLaughKnow when to let go Journal (writing down your thoughts & feelings) How will YOU reduce your stress?________________________________________________________________________________________
IN SUMMARY: Lifestyle plays an important role in your risk for developing type 2 diabetes. Reduce your risk by:Getting activeControlling your weightEating wellManaging stress
NEXT STEPS Talk to your healthcare provider if you are at risk.Encourage your loved ones to assess their risk. Consider enrolling in a diabetes prevention program. Offered at hospitals, clinicals, and community health centersSearch for a program near you: https://nccd.cdc.gov/DDT_DPRP/Registry.aspxCreate an action plan with goals.
CREATE A SMART GOAL Ex. I’m going to limit my sugar intake by replacing 1 soda per day with water over the next 3 weeks.
Resources for success Below are additional resources with information about prediabetes and diabetes: American Diabetes Association – diabetes.orgNational Diabetes Prevention Program - cdc.gov/diabetes/prevention/ Cornerstones4care – cornerstones4care.comMyPlate – choosemyplate.govHealthy Living with Diabetes - https://wihealthyaging.org/healthy-living-with-diabetes
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Preventing type 2 diabetes Wisconsin Womens Health Foundation Mission Innovate impact and improve womens health Provides free health education and services in Wisconsin Preventive health screenings for women who are underinsured or uninsured ID: 763459 Download Presentation