Bridget Segerstrom, MS, RD, CD
OakLeaf Clinics – Eau Claire Medical Clinic
The Center for Disease Control (CDC) estimates that 1/3 of adults (more than 84 million US adults) have prediabetes, and of these individuals, nearly 90% are unaware of their condition. When blood glucose (sugar) levels are higher than normal, one is considered to have prediabetes. These individuals are at a greater risk of developing type 2 diabetes, stroke and heart disease. Research shows, without a lifestyle change, prediabetes can lead to type 2 diabetes within 5 years. Type 2 diabetes can also lead to serious conditions such as kidney disease, blindness, heart attack, stroke, and nerve damage. Type 2 diabetes accounts for 30.3 million people in the United States, and 1 out of 4 individuals do not even know they have it. In Wisconsin, approximately 356,000 adults and 6,500 children/adolescents have been diagnosed with diabetes.
Could you be the one with prediabetes or diabetes?
Along with the health issues that are related to having diabetes, there is a substantial economic impact on individuals and their families. In March 2018, the American Diabetes Association released new research estimating the total costs of diagnosed diabetes has skyrocketed upwards of $327 billion; which is up from $245 billion in 2012. For someone diagnosed with diabetes, medical expenses each year average around $16,750. In Wisconsin, diabetes has an estimated cost of $5.5 billion annually in health care cost and loss of productivity.
PREVENTION is Key…Make a Change Today!
There are many steps one can take to prevent or delay the onset of type 2 diabetes. Lifestyle modifications are key components to preventing the onset of type 2 diabetes, which include healthy eating and physical activity as the cornerstones. Setting small, realistic goals will help create permanent lifestyle changes. These changes aren’t easy; it does take planning, time and a commitment to improving your health. By committing to healthy eating and being physically active, weight loss can be achieved. Studies have shown even a modest weight loss of 5% to 10% of body weight can improve health, including reduction of blood sugar. For example, a 200-pound person would need to lose 10-20 pounds to reduce blood sugar levels.
- Eat smaller portions to help reduce weight.
- Choose a smaller 9-inch plate.
- 1/2 the plate — non-starchy vegetables
- 1/4 the plate — starch/grains
- 1/4 the plate — lean meats/proteins
- Reduce portions of foods high in carbohydrates.
- Breads, crackers, chips, pastas, rice, potatoes, corn
- Eliminate all sugary beverages, such as juice, regular soda, energy drinks.
- Plan your meals and snacks ahead of time to stay on track.
- Eat a protein-rich breakfast daily.
- Do not skip meals. This will prevent overeating later in the day.
- Avoid second helpings.
- Avoid eating in front of the tv, computer or phone.
- Eat slowly to allow your body to feel full.
- Increase water intake.
- Schedule an appointment with a dietitian for nutrition education and meal planning.
- Aim for 150 minutes of moderate to vigorous physical activity weekly.
- Go for a brisk walk/jog for 30 minutes, 5 days a week.
- If you don’t have a solid 30 minutes, break into 3–10 minutes sessions.
- Join a gym. Get a trainer.
- Find support—work out with a coworker/friend/family.
- Try lifting weights, doing sit-ups/push-ups and using resistance bands.
- Get in your steps, invest in a step tracker, aim for 10,000 steps daily.
- Park farther away in the parking lot, take the stairs instead of the elevator.
- GET MOVING!
Take action today to prevent type 2 diabetes. Each small step you take today will make for a healthier you in the future. This is not a short-term fix; this needs to be a permanent lifestyle change. The lifestyle changes implemented today will save you both time and money. Don’t Delay, Start Today!
Bridget Segerstrom, MS, RD, CD – OakLeaf Clinics – Eau Claire Medical Clinic
For information or to schedule an appointment:
715-839-9280 | oakleafclinics.com
Ms. Segerstrom sees patients in Eau Claire.