More than 1 in 7 West Virginians have diabetes, and 1 in 3 adults are living with prediabetes and don’t know it.
“Prediabetes means your blood sugar level is higher than normal but not yet high enough to be type 2 diabetes,” said Dr. Brian Arthurs at Mon Health Wedgewood Primary Care in Morgantown. “If you have prediabetes, the long-term damage caused by diabetes to your heart, blood vessels and kidneys may already be starting.”
While you can’t reverse type 2 diabetes, you can make some lifestyle changes to help stop the progression to diabetes.
“People often think you just wake up one day with diabetes, but there are warning signs such as thirst, frequent urination and a pattern of higher than normal blood glucose levels,” said Dr. Arthurs. “You should have regular checkups with a physician to monitor your numbers – sugar level and weight – which both play a huge role in warding off type 2 diabetes.”
A fasting blood sugar level from 100 to 125 mg/dL is considered prediabetes, and anything higher indicates type 2 diabetes. Without intervention, like weight loss, many people with prediabetes could develop type 2 diabetes within 5 years.
“By making lifestyle changes, such as losing weight, eating healthier and exercising regularly, you can prevent prediabetes from turning into type 2 diabetes,” Dr. Arthurs said. “If you already have type 2 diabetes, making lifestyle changes can help reduce or even eliminate medication usage.”
An ounce of prevention is worth a pound of cure
Research suggests that those with prediabetes can prevent or delay getting diabetes by as much as 58 percent by losing a modest amount of weight (7 percent of a person’s body weight) and moving regularly (walking 2 ½ hours weekly).
To lose weight, you need to consume fewer calories than your body uses. Since 1 pound equals 3,500 calories, you need to reduce caloric intake by 500-1,000 calories per day to lose about 1 to 2 pounds per week.
Guidelines for a healthy diet include:
• Choose fresh or frozen fruits and vegetables for essential vitamins, minerals and fiber. The water and fiber in fruits and vegetables help you feel full and are low in calories.
• Eat less saturated fats. Choose baked, broiled or stewed meats and use nonfat or low-fat dressings, mayonnaises and butter/margarine. Try to eat less than 10 percent of calories from saturated fat.
• Consume less sugar and carbohydrates, which can be found naturally in fruit or added in processed foods and drinks. Remember, carbs break down into sugars so they need to be monitored. Reading food labels is important for monitoring sugar intake.
• Eat smaller portions, chew food slowly and don’t skip meals to keep from over eating and maintain balance in blood sugar levels.
• Plan meals ahead of time to keep from grabbing prepackaged or processed foods that can pack a lot of sodium, carbs or sugar.
• Reduce sodium intake by preparing fresh meals at home and not adding salt to foods. The 2015–2020 Dietary Guidelines for Americans recommend consuming less than 2,300 mg of sodium each day.
• Physical activity also helps control blood sugar levels, weight and blood pressure.
The American Diabetes Association recommends 3 or more minutes of light activity, such as walking, leg extensions or overhead arm stretches, every 30 minutes during prolonged sedentary activities for improved blood sugar management.
This recommendation is in addition to at least 150 minutes of moderate activity a week – 30 minutes, 5 days a week – such as walking, cycling or swimming.
“The lifestyle choices people make every day truly add up over time,” said Dr. Arthurs. “Our program monitors, educates and treats patients with prediabetes and type 2 diabetes, which helps them make healthy decisions to live well and reduce their risk of serious health conditions.”
Mon Health Medical Center offers a free diabetes support group at its conference center the third Wednesday of every month, 11:30 a.m.-12:30 p.m.
Emily K. Gallagher
Multimedia Coordinator
Marketing Department
Mon Health Medical Center
Morgantown, WV