Text by Deb Bjorsness- Benefis Diabetes Program Coordinator
Diabetes is the seventh leading cause of death in the United States and continues to affect more Americans every year. From 1988 to 2008, the prevalence of diabetes diagnoses increased by a staggering 125 percent, and if the current growth patterns continue, as many as one in three Americans will have diabetes by 2050.
In addition to the increase of diabetes occurrence, pre-diabetes continues to grow in the United States. Pre-diabetes affects 86 million Americans, or approximately one in every three American adults.
Why should I be concerned?
Ninety percent of individuals with pre-diabetes are unaware of their condition and pre-diabetes leads to Type 2 diabetes in up to 30% of individuals within 5 years. If you develop Type 2 diabetes and do not appropriately manage the condition, it can lead to heart disease, stroke, kidney failure, blindness, and various other complications.
How do I know if I’m at risk?
The risk factors for diabetes and pre-diabetes include high blood pressure, overweight/obesity, ethnicity (diabetes is more common in Hispanic/Latino Americans, African Americans, Native Americans, Asian Americans, Pacific Islanders, and Alaska Natives), lack of exercise, age (individuals age 45 and older have a higher prevalence of diabetes), and family history of diabetes.
I’m concerned about my risk factors, what should I do?
If you feel as though you may be at risk for diabetes or pre-diabetes, you can take a simple screening test online at www.doIhaveprediabetes.org. If you find the results concerning, make sure to take action. It is not too late – you can make lifestyle changes to overcome pre-diabetes and prevent developing Type 2 diabetes.
Take these four easy steps to decrease your risk of developing diabetes
Start by losing weight: Losing 7-10% of your body weight significantly reduces your risk of developing Type 2 diabetes. To lose weight and keep it off, begin with manageable goals – Rome wasn’t built in a day.
Increase your physical activity: Taking a 30-minute walk 5 days a week will not only help with losing weight, but the increased exercise will also help to reduce your risk of developing diabetes.
Eat healthy and natural foods: A good rule to follow is to eat foods grown in the earth. This includes fresh fruit, vegetables, whole grains, and plant-based or lean protein. The easiest way to keep the food in your shopping cart healthier is to shop the perimeter of the grocery store. This allows you to focus on the fresh foods and avoid most processed food and sweets.
If you use tobacco – stop. I’m sure this isn’t the first time that you have heard that tobacco use has negative health consequences. Tobacco negatively affects many aspects of your health, including diabetes. If you are having difficulties quitting tobacco, there are many resources available to help you quit, such as the Montana Tobacco Quit Line.
For additional information about diabetes prevention programs, diabetes management, and living a healthy life with diabetes, contact Deb Bjorsness, Benefis Diabetes Program Coordinator at (406) 731-8855 or visit www.benefis.org for more information.
