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Reduce Your Diabetes Risk

The Centers for Disease Control and Prevention (CDC) estimates that about 35 percent of adults have prediabetes. That means nearly 40,000 adults in Carroll, Haralson and Heard counties have prediabetes. What’s even more alarming is that many of them don’t know it.

People with prediabetes are at high risk for developing type 2 diabetes. But some long-term damage to the body, especially the heart and circulatory system, may already be occurring during prediabetes.

The good news is that being diagnosed with prediabetes doesn’t guarantee that you will develop diabetes. Studies have shown that people with prediabetes can lower their odds of developing type 2 diabetes by making healthy lifestyle changes.

Eat Healthy

Making healthy food choices can help lower your chances of getting diabetes. A recent study links whole fruits like apples, blueberries and grapes to a lower risk of type 2 diabetes. Try to eat five or more servings of fruit and vegetables each day.

It is also important to incorporate more whole grains in your diet. You can do this by opting to eat whole-grain bread and brown rice instead of their white counterparts. Another healthy food choice is cutting back on foods high in fat like cheese, whole milk and anything fried.

Exercise

Losing weight if you are overweight and getting more exercise is another way to prevent type 2 diabetes. If you are overweight, losing 5 to 10 percent of your weight can make a difference. Weight loss combined with physical activity can improve the body’s ability to use insulin and process glucose.

Getting 30 minutes of exercise five days a week also helps reduce your risk. One of the easiest forms of exercise is walking, which works for people of all ages, fitness levels, weights and health conditions. Walking not only reduces your risk of type 2 diabetes, it also improves your mood and reduces stress.

Don’t Smoke

One risk factor for diabetes is smoking. Findings from the 2014 Surgeon General’s Report confirm that smoking contributes to type 2 diabetes. Smokers are 30 to 40 percent more likely to develop type 2 diabetes than nonsmokers.

The more cigarettes an individual smokes, the higher the risk for diabetes. There is also evidence that smoking increases insulin resistance. Smokers typically have more abdominal fat, which makes the body more resistant to insulin.

Know Your ABCs

If you have prediabetes, it’s critical to monitor your A1C number, blood pressure and cholesterol. Knowing these ABCs are an important part of controlling diabetes and maintaining or improving your health. The A1C test is very important because high blood glucose levels can cause damage to your heart and blood vessels, kidneys, feet and eyes.

High blood pressure is especially dangerous for diabetics because it causes more plaque to build up and potential blockages to occur in the arteries. Some health conditions like diabetes can lead to abnormal cholesterol. Overall cholesterol needs to be less than 200, while LDL cholesterol should be under 100 and HDL should be over 50.

Join Tanner’s Diabetes Prevention Program Classes

If you're at risk, Diabetes Prevention Program classes can help you beat the odds. The program, which was created by the CDC, is provided through Tanner’s Get Healthy, Live Well initiative. The Diabetes Prevention Program classes combine certified coaching, proven learning materials and small-group support to help get you on the path to better health.

In class, you will learn easy strategies to eat healthy and add physical activity to your daily life. A Diabetes Prevention Program research study showed that making modest behavior changes reduced the risk of developing type 2 diabetes by 58 percent in people with prediabetes.

If you are interested in signing up for the Diabetes Prevention Program, register online or call 770-214-CARE for more information.

Tanner Primary Care of Carrollton is located in Carrollton. For more information, call 770-812-5831 or visit PrimaryCareCarrollton.org.

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