Southeast Utah Public Health Department

Access to care and proper education

Diabetes prevention: 5 tips for taking control

Tweaking your lifestyle could be a big step toward diabetes prevention — and it's never too late to start. Consider these tips.

When it comes to type 2 diabetes — the most common type of diabetes — prevention is a big deal. It's especially important to make diabetes prevention a priority if you're at increased risk of diabetes, for example, if you're overweight or have a family history of the disease. In the United States alone, experts at the Centers for Disease Control and Prevention expect diabetes to affect more than 48 million people by 2050.

Tweaking your lifestyle could be a big step toward diabetes prevention — and it's never too late to start. Diabetes prevention is as basic as losing extra weight and eating more healthfully. Consider the latest diabetes prevention tips from the American Diabetes Association.

Tip 1: Get more physical activity

There are many benefits to regular physical activity. It can help you lose weight but even if it doesn't, it's still important to get off the couch. Whether you lose weight or not, physical activity lowers blood sugar and boosts your sensitivity to insulin — which helps keep your blood sugar within a normal range.

Research shows that both aerobic exercise and resistance training can help control diabetes, but the greatest benefits come from a fitness program that includes both.

Tip 2: Get plenty of fiber

It's rough, it's tough — and it may reduce the risk of diabetes by improving your blood sugar control. Fiber intake is also associated with a lower risk of heart disease. It may even promote weight loss by helping you feel full. Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.

Tip 3: Go for whole grains

Although it's not clear why, whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. Many foods made from whole grains come ready to eat, including various breads, pasta products and ready-to-eat cereals. Look for the word "whole" on the package and among the first few items in the ingredient list.

Tip 4: Lose extra weight

If you're overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health. And you may be surprised by how much. In one study, overweight adults who lost a modest amount of weight — 5 percent to 10 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by 58 percent over three years.

Tip 5: Skip fad diets and make healthier choices

Low-carb, low-glycemic load or other fad diets may help you lose weight at first, but their effectiveness at preventing diabetes isn't known; nor are their long-term effects. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients. Instead, think variety and portion control as part of an overall healthy-eating plan.

Make it a team effort

The American Diabetes Association recommends blood glucose screening for everyone age 45 and older who's overweight. If you're older than age 45 and at a normal weight, ask your doctor about earlier testing. Also ask your doctor about testing if you're younger than age 45 and overweight with one or more additional risk factors for type 2 diabetes — such as a sedentary lifestyle or a family history of diabetes.

Also share your concerns about diabetes prevention. Your doctor will applaud your efforts to keep diabetes at bay, and perhaps offer additional suggestions based on your medical history or other factors.

Could You Have Diabetes & Not Know It?

There are 20.8 million children and adults in the US with diabetes -- and nearly one-third of them (or 6.2 million people) do not know it! Take the American Diabetes Association Diabetes Risk Test to see if you are at risk for having or developing type 2 diabetes. Diabetes is more common in African Americans, Latinos, Native Americans, Asian Americans and Pacific Islanders. If you are a member of one of these ethnic groups, you need to pay special attention to Diabetes Risk Test.

Every individual with diabetes deserves the highest standard of care and education.

Health Education Classes & Individual Counseling Available

Castleview Hospital (Carbon County)

Pam Konakis

435-637-4800

State of Utah Diabetes Program

The Utah Department of Health Diabetes Prevention and Control Program (DPCP) has been funded since 1980 by the Centers for Disease Control and Prevention (CDC).

Mission Statement:

Work in partnerships to improve the quality of life of all Utahans at risk for, or affected by, diabetes.

We work to:

• Inform Utahans of the seriousness, symptoms, and risk factors of diabetes
• Help Utahans with diabetes learn to control their diabetes and prevent complications
• Increase awareness of methods to prevent type 2 diabetes in Utahans with impaired fasting glucose or impaired glucose tolerance
• Decrease or delay complications due to unmanaged diabetes
• Improve insurance coverage for Utahans with diabetes
• Assure access to high quality diabetes education programs
• Promote improved quality of medical care in local communities

What we do:

• Collect, analyze, and distribute regional and statewide Utah diabetes data
• Certify diabetes self-management education programs
• Partner with primary care providers and other health professionals
• Partner with health insurance plans
• Conduct diabetes public awareness campaigns
• Offer diabetes continuing education presentations for healthcare professionals
• Develop, distribute, and promote "Utah Diabetes Practice Recommendations"
• Provide diabetes management tools for professionals
• Collaborate with diabetes agencies and stakeholders in the community
• Provide funding to community agencies for local diabetes activities