Diabetes Prevention: What Every Woman Needs To Know 1 in 11 adults in the United States suffer from diabetes. 1 in 3 adults in the United States suffer from prediabetes. Most cases of type 2 diabetes are preventable. 2014 National Diabetes Statistics Report
What is Diabetes? Type 1 (5% of all diabetes cases) Body does not produce insulin Can develop at any age No known way to prevent it Type 2 (95% of all diabetes cases) Body cannot use insulin properly Can develop at any age Most cases are preventable Insulin is the hormone that takes sugar (glucose) from the blood to the cells. When insulin production fails or doesn t work well, glucose builds up in the blood (instead of being transferred to cells). Type 2 Diabetes is a serious disease in which blood sugar levels are above normal. 80% Estimated Percent of Adults in Wisconsin with Diabetes Source: The 2011 Burden of Diabetes in Wisconsin Ages 18-44 Ages 45-64 Ages 65+ 60% 40% 20% 0% African American Asian Hispanic/ Other/ American Indian American Latino Multirace White
Diabetes Symptoms Complications of Diabetes Heart disease Stroke Vision loss Kidney disease and failure Nerve damage Amputation of toes, feet, or legs Premature death Important to note that many people with the disease do not always have clear symptoms. Some people have no symptoms. Early detection and treatment is KEY. The Good News 9 out of 10 cases of Type 2 diabetes are preventable! Keeping weight under control Exercising more Eating a healthy diet Not smoking Diabetes can be managed: Physical activity Healthy diet Use of insulin and oral medications Reducing cardiovascular disease risk factors
What is Prediabetes? Before people develop type 2 diabetes, they usually have prediabetes which means their blood glucose levels are higher than normal, but not yet high enough to be called diabetes. Prediabetes is a serious health condition that increases the risk of: Type 2 Diabetes Stroke Heart Disease Without lifestyle changes to improve their health, 15% to 30% of people with prediabetes will develop type 2 diabetes within 5 years. Testing for (Pre)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.
Risk Factors for Type 2 Diabetes Lower Your Risk: Weight Loss Exercise (30 minutes/day) Healthy Eating Quit Smoking Manage Your Stress Myth: Diabetes is in my family. There is nothing I can do to prevent it. Fact: Although genetics play a role, 90% of type 2 diabetes can be attributed to lifestyle factors. Diabetes prevention is proven, possible, and powerful. ~ National Diabetes Education Program j Lifestyle changes are the best defense against Diabetes.
Weight Loss 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: 150 pounds 7.5 10.5 pounds 200 pounds 10 14 pounds 250 pounds 12.5 17.5 pounds According to the American Diabetes Association, people who have lost weight and kept it off: Cut back on calories and fat. Are physically active most days of the week. Eat breakfast every day. Keep a record of their weight, what they eat and drink, and what they do for physical activity. Walking briskly for a half hour every day reduces the risk of developing type 2 diabetes by 30%. It's much easier to lose weight when you change the way you eat and increase your activity. Exercise can help you: Lose weight Lower your blood sugar Boost your sensitivity to insulin, which helps keep your blood sugar within a normal range Improve your ability to use insulin and absorb glucose Both aerobic exercise and resistance training can help control diabetes, but the greater benefit comes from a fitness program that includes both.
Healthy Eating Small 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. Portion your snacks. Include fruits and vegetables in every meal. Develop a list of Eat healthy MORE go-to snacks and meals that you love. Whole Grains Drinks Healthy Fats Lean Proteins Whole Grain Bread Brown Rice Oatmeal Water Tea Coffee Olive, Peanut, Canola Oil Seeds Nuts Avocados Plant-based (beans, nuts) Poultry Fish Cheese & Eggs White Bread White Rice Potatoes Bagels Soda Fruit Juice Sports Drinks Sweetened Tea Eat LESS Baked Goods Fried Foods Chips/Snack Food Trans Fats Hydrogenated oil Red meat Processed meats (like bacon, hot dogs, deli meat) 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 & heart disease. -American Diabetes Association recipes.millionhearts.hhs.gov
Stress Management Excessive stress: Increases blood glucose levels (quickly and substantially). Incites strong negative emotions. Impairs sound thinking and decisionmaking. Causes compulsive, poor eating habits. everywoman s journal Learn proactive health journaling techniques through writing exercises. Teaches stress management journaling techniques. Promotes self awareness as the key to living a balanced life. Raises awareness of common mental health problems. Connects women with local health resources. Identify your triggers: Connect with a friend. Carve out time in your day to do something you enjoy. Move your body. Cultivate a sense of humor. Know when to let go. Carve out time for relaxation & reflection. Small group sessions (15 women or less) Receive specially-designed journal, guidebook, pen FREE No cost to attend Contact Nora (nmiller@wwhf.org) to request a session in your area
Resources Quitting Smoking 301-496-3583 www.niddk.nih.gov 301-496-3583 www.ndep.nih.gov 800-232-4636 www.cdc.gov/diabetes Smokers are roughly 50% more likely to develop diabetes than nonsmokers, and heavy smokers have an even higher risk. Counseling + quit smoking medications increase the odds that you will quit by 3 times. 1-800-342-2383 www.diabetes.org (800) 533-2873 www.jdrf.org If you smoke, you CAN quit! Talk to your healthcare provider, or call 1-800-QUIT-NOW www.diabeteslocal.org
Action Plans Be SMART My goal: How I am going to do it (steps to take): Resources (people or things) I need to do it: Things that will make it hard: How I can deal with obstacles that may occur: When I am going to do this by: Specific, Measurable, Attainable, Realistic, Timely My goal: Lose 5 pounds How I am going to do it (steps to take): Go for a brisk walk after dinner three times a week Swap sparkling water for soda Portion my snacks Fill half my plate with vegetables at dinner Resources (people or things) I need to do it: Check-ins with my husband and sister Buy a notebook that will serve as my food and exercise journal Stock up on veggies Stock up on healthy snacks and small snack-sized baggies Things that will make it hard: Bad weather will make it hard to walk Getting too hungry in the afternoons at work or on the drive home How I can deal with the hard things: When the weather is bad either walk at the mall or do an exercise video Keep pre-portioned healthy snacks in my desk and car When I am going to do this by: My Birthday P R O J E C T This information was compiled by the GrapeVine Project of the Wisconsin Women s Health Foundation. 2503 TODD DRIVE MADISON, WI 53713 608.251.1675 Next Steps Talk to your healthcare provider if you are at-risk. Encourage your loved ones to assess their risk. Create a plan. Consider enrolling in a diabetes prevention program: Managed Care Plans Hospitals, Clinics, and Community Health Centers YMCAs National Diabetes Prevention Programs (CDC)