Taking Action in Preventing & Managing Type 2 Diabetes

November is National Diabetes Month. More than 37 million people in the United States have diabetes, and 1 in 5 of them don’t know they have it.

In last week’s post, we reviewed some quick facts about diabetes, discussing what it is, the different types, the risk factors, and signs and symptoms. Out of all diabetes cases, 90-95% are type 2. Today, we’ll dive into the steps to take in preventing or managing type 2 diabetes.

Step 1: Talk To Your Doctor

If you have any signs or symptoms (mentioned in last week’s post) or have risk factors, it’s important to speak to your doctor about your risk for type 2 diabetes. Typically, individuals aged 35 and above who are overweight need to get tested for diabetes. Your doctor can tell you how often to get tested. If you are below 35 but have other risks like high blood pressure or a family history of type 2 diabetes, it may be recommended that you get tested. There are 4 tests for diabetes and prediabetes:

1. Fasting Plasma Glucose (FPG) Test

   • A test that checks your blood glucose or blood sugar level after not eating for 8-12 hours, usually overnight.

2. Oral Glucose Tolerance Test (OGTT)

   • After fasting overnight, your doctor will take a blood sample and give you a drink that is high in sugar. Blood samples are then taken several times over 2 to 3 hours.

3. A1C Test

   • The A1C test is a blood test that provides information about your average levels of blood glucose, also called blood sugar, over the past 3 months. This is also the main test used to manage diabetes.

4. Random Plasma Glucose (RPG) Test

   • A non-fasting test that checks your blood glucose, or blood sugar, level at a single point in time.

Step 2: Get Active

Exercise can help lower your risks for type 2 diabetes as well as manage any type of diabetes. The CDC recommends:

1. 150 minutes of moderate cardiovascular exercise per week (such as brisk walking) as well as muscle-strengthening activities 2 or more days a week, OR:

2. 75 minutes of vigorous cardiovascular exercise per week (such as jogging or running) as well as muscle-strengthening activities 2 or more days a week, OR:

3. A combination of 1&2

The minutes of physical activity each week may sound like a lot, but you can break it up. It could be 3 times of 10 minutes a day, 5 days a week. You can spread your activity out during the week and break it up into smaller chunks of time!

Hiring a health coach to help with setting up a routine and providing support and accountability can aid in following through with your goals.

Step 3: Eat Well

Eating healthy is essential in preventing or managing type 2 diabetes. Use Harvard’s Healthy Eating Plate as a guide for creating healthy and balanced meals.

Choose foods that are low in saturated fats, added sugars, and sodium.

If you need help eating healthy, your doctor may also refer you to a registered dietician. A registered dietician can help support you by creating a meal plan that fits your needs.

Step 4: Maintain Healthy Weight

Step 2 and 3, getting active and eating well, help with maintaining a healthy weight. If you're at risk for type 2 diabetes and overweight, losing weight can help lower your risk.

In order to lose weight, you need to expend more energy than you take in. It can be helpful to keep track of:

• Your Exercise (Daily)

• Your Meals (Daily)

• Weight Changes (1x/ week)

• Waist Measurement (1x/week)

Some people find smartphone apps, like MyFitnessPal, to work for them. Others prefer hand writing their behaviors in a journal.

Step 5: Know Your Numbers

They’re your ABS:

• AIC

• Blood Pressure

• Cholesterol

Interested in reading more? Check out my previous post explaining it all!

Take Aways:

1. Being proactive, seeking out knowledge, and setting yourself up with behavior goals help support the prevention and/or management of type 2 diabetes.

2. Seeking social support from your community & a coach can aid in your success as you work towards new lifestyle changes.

3. There are multiple ways to take action in beginning to monitor your heath habits.

As you look at the steps above, where’s the place you’d like to start? Questions? Let me know!