7 Steps To Health And The Big Diabetes Lie Pdf Free 13

[Facunda Ganesh]

The good news is that prediabetes and type 2 diabetes are largely preventable. About 9 in 10 cases in the U.S. can be avoided by making lifestyle changes. These same changes can also lower the chances of developing heart disease and some cancers. The key to prevention can be boiled down to five words: Stay lean and stay active.

7 steps to health and the big diabetes lie pdf free 13

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Excess weight is the single most important cause of type 2 diabetes. Being overweight increases the chances of developing type 2 diabetes seven-fold. Being obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight. [1]

Inactivity promotes type 2 diabetes. [2] Working your muscles more often and making them work harder improves their ability to use insulin and absorb glucose. This puts less stress on your insulin-making cells. So trade some of your sit-time for fit-time.

Television-watching appears to be an especially-detrimental form of inactivity: Every two hours you spend watching TV instead of pursuing something more active increases the chances of developing diabetes by 20%; it also increases the risk of heart disease (15%) and early death (13%). [6] The more television people watch, the more likely they are to be overweight or obese, and this seems to explain part of the TV viewing-diabetes link. The unhealthy diet patterns associated with TV watching may also explain some of this relationship.

The good news from this study: Swapping out red meat or processed red meat for a healthier protein source, such as nuts, low-fat dairy, poultry, or fish, or for whole grains lowered diabetes risk by up to 35%. Not surprisingly, the greatest risk reductions came from ditching processed red meat.

Furthermore, a related body of research has suggested that plant-based dietary patterns may help lower type 2 diabetes risk, and more specifically, those who adhere to predominantly healthy plant-based diets may have a lower risk of developing type 2 diabetes than those who follow these diets with lower adherence:

Type 2 diabetes is largely preventable by taking several simple steps: keeping weight under control, exercising more, eating a healthy diet, and not smoking. Yet it is clear that the burden of behavior change cannot fall entirely on individuals. Families, schools, worksites, healthcare providers, communities, media, the food industry, and government must work together to make healthy choices easy choices. For links to evidence-based guidelines, research reports, and other resources for action, visit our diabetes prevention toolkit.

Diabetes can affect almost every part of your body, including your heart, eyes, kidneys, and nerves. Diabetes is also linked to some types of cancer. You may be able to prevent or delay diabetes health problems by leading a healthy lifestyle, taking your medicines, and managing your blood glucose level, also called blood sugar level. Work with your health care team to create a diabetes care plan that works for you.

The diabetes ABCs can help you manage your blood glucose, blood pressure, and cholesterol levels. If you smoke, quitting is also important. Managing your ABCs may lower your chances of having health problems from diabetes, such as a heart attack, stroke, kidney disease, blindness, and foot or leg amputations.

High blood pressure can damage your heart, kidneys, brain, and eyes. Some people with diabetes have a blood pressure goal below 130/80 mm Hg.2,3 If you have heart disease or are at high risk for diabetes health problems, your goal may be lower. Ask your health care team what your goal should be.

Cholesterol is a fat, also called lipid, that is produced by your liver. Unhealthy levels of cholesterol in your blood can build up and clog your blood vessels, which may result in a heart attack or a stroke. Ask your health care team how often you need a cholesterol test, also called a lipid panel, and what your cholesterol level should be. Some people may need to take a medicine called a statin, or another medicine, to lower their cholesterol for heart health.

Staying healthy when you have diabetes can be a challenge. But leading a healthy lifestyle may help keep your blood glucose, blood pressure, and cholesterol levels in the ranges recommended by your health care team.

You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Work with your health care team, which may include a registered dietitian or a diabetes educator, to create a meal plan that works for you.

Talk with your health care team about any challenges you may have finding healthy food. A doctor, registered dietician, diabetes educator, or social worker may be able to recommend resources that can help you. The U.S. Department of Agriculture also provides a list of resources about affording healthy food and finding help from food assistance programs.

If you are overweight or have obesity, ask your health care team how you can manage your weight. To lose weight, you may need to consume fewer calories or get more physical activity. Your health care team may also recommend medicines or surgery to help manage your weight.

Feeling stressed, sad, or angry can be common for people with diabetes. Many people with chronic, or long-term, illnesses such as diabetes develop anxiety or other mental health conditions. Learn healthy ways to lower your stress, and ask for help from your health care team or a mental health professional.

Taking diabetes medicines is often part of managing diabetes. The medicines you take depend on your type of diabetes, how well medicines control your blood glucose level, and other health conditions you may have. You may also need medicines to help manage blood pressure or cholesterol levels. Other factors such as medicine costs, insurance coverage, who is providing your diabetes care, and your lifestyle can also affect what medicines you take.

People who take insulin to manage their diabetes may benefit from using a continuous glucose monitor (CGM). A CGM uses a sensor in the tissue under your skin and shows changes in glucose levels throughout the day and night. Many CGM systems have alarms and warnings that let you know if your glucose level is too low or too high.

Some people use a CGM as part of an artificial pancreas. An artificial pancreas is a system that mimics how a healthy pancreas controls blood glucose in the body. A CGM, an insulin pump, and a software program that shares information between the CGM and insulin pump make up the artificial pancreas.

Ask your health care team about the best way to check your blood glucose level and how often you should check it. Make sure to keep a record of your blood glucose self-checks, including the date and time you checked it, the results, and other information, such as what you ate or what physical activity you did that day. You can use a chart or a smartphone app to help you keep track. Take this information with you when you visit your health care team.

Your blood glucose goals may be different if you are an adult over age 65 and have had diabetes for a long time. Your blood glucose goals may also be different if you have other health problems, like heart disease, or if your blood glucose often gets too low.

If you use a CGM, your health care team may ask you to keep track of your time in range. Time in range is the percentage of time that your glucose level stays in your target range. For many people with diabetes, the target range is between 70 and 180 mg/dL. Your health care team may adjust your diabetes care plan to help you stay in your target range at least 70% of the time.

When your blood glucose level is too low, it is called hypoglycemia. For most people with diabetes, the blood glucose level is too low when it is below 70 mg/dL.1,2 Talk with your primary care professional or health care team if you often have low blood glucose levels. Some people with low blood glucose experience symptoms such as

If you often have low blood glucose levels, you may need to change your diabetes meal plan, physical activity plan, or medicines. Very low blood glucose may lead to confusion or fainting, and it can become a serious medical emergency that must be treated right away.

When your blood glucose level is too high, it is called hyperglycemia. For most people with diabetes, the blood glucose level is too high when it is above 180 mg/dL. Talk with your health care team if you often have high blood glucose levels. Some people with high blood glucose have symptoms such as

If you often have high blood glucose levels, you may need to make a change to your diabetes meal plan, physical activity plan, or medicines. Very high blood glucose may lead to confusion or fainting, and it may become a serious medical emergency that must be treated right away.

You may find it helpful to keep track of your ABCs and other important health information that you get during checkups with your primary care professional or other health care professionals. Download the Health Checkups Tracker (DOCX, 67.97 KB) , which includes information you may want to track. You can take this information with you when you visit your health care team. Talk with your primary care professional about your goals and whether you need to make any changes to your diabetes care plan.

If you have diabetes, it is important to take care of your health no matter what is going on in your life. Ask your health care team if you should adjust your meal plan, activity level, or medicines in special situations, such as when you are sick, fasting, at school, planning to travel, or experiencing an emergency or natural disaster.

You are the most important member of your health care team, but working with your health care team may help you improve your self-care. Most people with diabetes get help from a primary care professional, such as an internal medicine doctor, family doctor, pediatrician, physician assistant, or certified nurse practitioner trained in diabetes care. Ask your primary care professional about adding other members to your team, including

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