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Many people have heard about type 2 diabetes, but its common precursor, prediabetes, doesn’t get as much attention. Prediabetes is estimated by CDC to affect 86 million Americans (this includes 51% of people 65 years and older), and an estimated 90% of people with prediabetes don’t even know it. According to the CDC, 15-30% of these individuals will develop type 2 diabetes within five years. In other words, as many as 26 million people that currently have prediabetes could develop type 2 diabetes by 2020, effectively doubling the number of people with type 2 diabetes in the US.
Daniel’s first move was taking the stairs at work to get more fit, and he was surprised how quickly his blood pressure came down. But after seeing a photo of himself on Facebook, he decided he needed to lose the weight, too. He downloaded an app on his phone and started tracking food and calories, and he quickly discovered he was eating more calories at a single meal than he should in an entire day.
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There is no question that type 2 diabetes needs to be taken seriously and treated. But common sense should rule the day. Lifestyle changes are very effective, and the side effects of eating more healthfully and staying more active are positive ones. Every person with type 2 diabetes is an individual. No single goal is right for everyone, and each patient should have a say in how to manage their blood sugars and manage risk. That means an informed discussion, and thoughtful consideration to the number.
If you have prediabetes, losing a small amount of weight if you’re overweight and getting regular physical activity can lower your risk for developing type 2 diabetes. A small amount of weight loss means around 5% to 7% of your body weight, just 10 to 14 pounds for a 200-pound person. Regular physical activity means getting at least 150 minutes a week of brisk walking or a similar activity. That’s just 30 minutes a day, five days a week.
When you are choosing types of exercise, pick activities which are going to be enjoyable for you. When you perform activities that you enjoy, you have a better chance of sticking with them. You can occasionally change up the exercises that you do to prevent yourself from getting tired of following the same routine. Great examples of fun exercises are swimming, walking with a friend, or a dance class.
What you consume throughout your day and how active you are affects your risk of developing type 2 diabetes. Being overweight (BMI of 25-29.9), or affected by obesity (BMI of 30-39.9) or severe obesity (BMI of 40 or greater), greatly increases your risk of developing type 2 diabetes. The more excess weight you have, the more resistant your muscle and tissue cells become to your own insulin hormone. More than 90 percent of people with type 2 diabetes are overweight or affected by a degree of obesity.
Kim Palmaffy, 61, a contractor in Maplewood, N.J., was close to 300 pounds when he began to show signs of type 2 diabetes ten years ago. At 5'10", he knew he needed to lose weight. And then it started happening all on its own. The pounds started flying off, sometimes up to three pounds a week. "I got down to like 250 pounds over a period of weeks."
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Exercise: When you exercise, your body uses more glucose, so exercising can lower your blood glucose level. Also when you exercise, your body doesn’t need as much insulin to transport the glucose; your body becomes less insulin resistant. Since your body isn’t using insulin well when you have prediabetes, lower insulin resistance is a very good thing.
What are the ideal levels of blood sugar? A blood sugar or blood glucose chart identifies ideal levels throughout the day, especially before and after meals. The charts allow doctors to set targets and monitor diabetes treatment, and they help people with diabetes to self-assess. Learn more about guidelines, interpreting results, and monitoring levels here. Read now
In a study published in the journal Clinical Nutrition, researchers followed the diets of more than 3,000 adults who didn't have type 2 diabetes for more than four years. They discovered that people with the highest consumption of legumes—especially lentils—had the lowest risk of diabetes. Replacing half a serving of eggs, bread, rice, or baked potato with legumes daily also was associated with lower risk of diabetes incidence. All legumes, which includes lentils and all types of beans, are high in fiber and a good source of protein.
While accuracy of laboratory testing has significantly evolved over the past few decades, some lab-to-lab variability can occur due to differences in testing equipment, chemical reagents, and techniques. This is a reason why so few reference ranges are provided on this site. It is important to know that you must use the range supplied by the laboratory that performed your test to evaluate whether your results are "within normal limits."
Fruits for people with diabetes Eating a variety of fruits is important, but some fruits are better than others for people with diabetes. Fresh and frozen fruits are better than canned, processed fruits. Also, people looking to control their blood sugar should favor fruits with a low glycemic index. Learn more about the best fruits for diabetes here. Read now
Thank you for the information. I gain a lot after reading this article. I checked my blood sugar yesterday’s morning I got 323mg. When i checked it this morning the result I got was HI. I was scared initially but thought it wise to recheck again. The second result gave me 111mg. I will check it again today and tomorrow morning to know the results it will give. I use ONETOUCH Ultra Mini machine for the check..
…though if lifestyle changes can get that number lower, then go for it. For patients who want to live a long and healthy life and try to avoid the complications of diabetes, they will need to keep their blood sugars as normal as possible — that means an A1c under 6.5%. However, studies show that using medications to achieve that goal significantly increases the risk of harmful side effects like hypoglycemia and weight gain. To live longer and healthier and avoid both the complications of diabetes as well as the risks of medications, there’s this amazing thing called lifestyle change. This involves exercise, healthy diet, weight loss, and not smoking. It is very effective. Lifestyle change also can help achieve healthy blood pressure and cholesterol levels, which in turn reduce the risk for heart disease. And heart disease is a serious and common complication of diabetes.
Never avoid going to see your health care team because you feel like a “failure” or are afraid of disappointing your diabetes care team. The members of your diabetes team are your coaches. They understand there are multiple life challenges that influence diabetes each day and night. Life is always changing, and you/your child will need support along the way. It is all part of the process of living with diabetes.
That points to an important lesson that Taylor hopes doctors and patients will learn from the results. He says that it’s critical to discuss from the start — when people are diagnosed with diabetes — the possibility of using diet and weight loss to treat their disease. If more people can benefit from losing weight alone, then that would mean less cost to the health care system, as fewer people will suffer the serious complications of advanced disease, which can include heart problems, neuropathy, vision issues and even amputations.
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All information contained on dLife.com is intended for informational and educational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to diabetes or another medical condition. Please contact your physician or medical professional with any questions and concerns about your medical condition. All content on dLife.com is created and reviewed in compliance with our Editorial Policy.