Type 2 diabetes is a disease where your body does not use energy from food properly. Your pancreas produces insulin (a hormone) to help your cells use glucose (sugar). Over time, your pancreas produces less insulin and the cells become insulin resistant, which causes too much sugar to build up in your blood. High blood sugar levels from Type 2 diabetes can lead to serious health problems, including heart disease, stroke, or death. One in seven American adults have Type 2 diabetes now, up from one in 20 in the 1970s. Type 2 diabetes typically develops in people over the age of 45, but today, 40% of young adults will be diagnosed with it at some point in their lives. Making a few changes to your lifestyle now may help you avoid the serious health complications of diabetes in the future. It’s never too late to get started!
Lifestyle changes can help prevent the onset of Type 2 diabetes, the most common form of the disease. Early detection can prevent long-term complications such as heart disease, stroke, kidney disease, permanent nerve damage, eye disease, infections, and sexuality problems. The most common symptoms of uncontrolled diabetes can include frequent urination, increased thirst, irritability, hunger, blurred vision, feeling sleepy, or concentration problems.
Prevention is especially important for those who are at an increased risk for Type 2 diabetes. Risk factors may include:
- People who are overweight or obese, have high cholesterol, live a sedentary lifestyle, or have a family history of diabetes.
- Women who have had gestational diabetes.
- People who have been diagnosed with prediabetes.
- And more.
Actions you can take to prevent, delay, or control diabetes:
- Get an annual physical.
- Get an A1C blood test to confirm your average blood sugar for the past two to three months.
- Exercise daily. Aerobic activity is best, and walking is a great way to burn calories and stay active. Aim for 30 minutes, five days a week. Start slowly and gradually increase the intensity! Joining a gym like Dakotah! Sport and Fitness is a great way to get started.
- Eat healthy.
- Plan out your meals and snacks each day.
- Use a nine-inch plate to help guide your portions.
- Fill half of your plate with non-starchy veggies.
- Fill a quarter of your plate with protein.
- Fill a quarter of your plate with healthy carbohydrate foods like whole grains, fruit, starchy veggies, or low/nonfat dairy.
- Choose water or a zero-calorie drink instead of soda or juice.
Find out more about your risks and determine if seeing a diabetes care education specialist is recommended for you by contacting the Shakopee Dakota Medical Clinic at 952.496.6150.
