Tips to Prevent Diabetes During National Diabetes Month
Tips to Prevent Diabetes- One in ten Americans live with diabetes, and one in three is prediabetic. In recognition of National Diabetes Month, we intend to provide education, tips, and resources to help you understand, prevent, and manage diabetes.
Diabetes is a condition that happens when the blood sugar (glucose) level is higher than the standard level. Blood sugar is the number one source of energy for the body.
Therefore, we need the sugar-reducing hormone produced in the pancreas to obtain glucose from the food we eat. Sometimes, the organism cannot have enough or use this hormone well. Consequently, glucose remains in the blood and cannot reach the cells. Too much glucose in the blood may lead to health problems, including diabetes.
November is when the leaves turn vibrant colors, and our thoughts turn to vacations. Families are planning Thanksgiving feasts full of delicious savory food and sweet desserts. The menu will consist of old favorites that never change: stuffing, cranberry sauce, turkey, pumpkin pie, apple pie, and sweet potatoes.
November is also National Diabetes Month, a perfect time to raise awareness about a condition that affects more than thirty million Americans.
Before physicians can properly diagnose it, the body goes through a period when blood sugar levels are augmented but not high enough to get a diagnosis. This period is when prediabetes appears.
Prediabetes inevitably unwinds into type 2 diabetes in as little as ten years or less. Uncontrolled cases may lead to complications such as kidney failure, heart disease, and other dangerous conditions. Today, local heart specialists at Modern Heart and Vascular share tips on preventing diabetes.
Tips to Prevent Diabetes
Different Types of Diabetes
Prediabetes
Prediabetes means you have blood sugar levels higher than average but not yet high enough for a doctor to diagnose as diabetes. That means you may be at risk of getting type 2 diabetes and not know it.
Simple steps to lower your blood sugar levels may prevent prediabetes from becoming full-blown type 2 diabetes. Talk to your physician or healthcare provider if you have any of these risk factors:
- Weight: the more fat tissue you have, the more insulin-resistant your cells become.
- Inactivity: the less active you are, the greater you are at risk.
- Family history of diabetes: if one or more family members have diabetes, you may be at risk.
- Race or ethnicity: Latino and African-American populations have the highest prevalence of diabetes after Hawaiians and Pacific Islanders.
- Age: Diabetes may happen at any age, but it appears to be more prevalent in adulthood. Doctors recommend screening for anyone forty-five years or older.
- Gestational diabetes: A type of diabetes that occurs in some women during pregnancy.
- Polycystic ovary syndrome (PCOS): A fertility-related condition that makes some women more vulnerable to developing type 2 diabetes.
- High blood pressure.
Type 1 Diabetes
Type 1 diabetes is an ailment in which the organism does not produce insulin, a hormone that allows the body to convert sugar into energy for your body’s cells. Without insulin, the body cannot survive.
Individuals with type 1 diabetes must inject insulin daily to achieve healthy blood sugar levels. Lifestyle practices cannot prevent the development of type 1 diabetes, but healthy lifestyle practices may prevent diabetes complications.
These healthy behaviors include reasonable blood sugar control, insulin therapy, exercise, healthy meal plans, weight control, blood pressure control, and routine visits with healthcare providers.
Type 2 Diabetes
Type 2 diabetes is the most prevalent form of diabetes, which means your body does not use insulin properly. It usually happens in individuals with one or more risk factors, such as a family history, an unhealthy diet, being overweight, not getting enough exercise, or having high blood pressure.
While some individuals can manage their blood glucose levels with healthy nutrition and exercise, others may need insulin medication to help control it.
Gestational Diabetes
Sometimes pregnant women may have diabetes, even if not diagnosed because pregnancy can produce hormones that make it hard for a woman’s body to process insulin.
This situation may harm you and your baby. Fortunately, the good news is that with your doctor’s help, you may control gestational diabetes to have a healthy delivery. It is wise to see your physician or healthcare provider as soon as you get pregnant.
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Tips to Prevent Diabetes
Even though there are certain factors you cannot change, such as genetics or age, you can adjust your lifestyle practices to lower your risk of diabetes.
Next are some tips to prevent diabetes you can consider incorporating today:
Get Involved in a Physical Activity
Limit the time you spend sitting down and stay active. Experts suggest at least thirty minutes daily, five days a week. To be moderately active means getting at least one hundred and fifty minutes of physical activity each week. Regular exercise helps increase the insulin sensitivity of your cells. So, when you start moving, your blood sugar level decreases because your body requires less insulin to keep your levels under control.
Limit Sugar and Refined Carbohydrates in Your Diet
When planning your meals, limit foods high in sugar and refined carbohydrates. Your body quickly breaks down these foods into smaller sugar molecules, and immediately the bloodstream absorbs them.
The rapid rise in blood sugar signals your pancreas to produce more insulin to lower your blood sugar level. Over time, this situation may lead to type 2 diabetes.
More Water Intake
Sodas and juices frequently contain a large amount of sugar. Selecting water instead of these sugary drinks may help reduce your chances of developing diabetes. Water has several benefits for the body, including helping to flush out excess glucose, which leads to better blood sugar levels.
Visit Your Physician Regularly
How frequently you check your heart depends mainly on whether you are prediabetic or have diabetes. These individuals have an increased risk of developing a cardiac condition, the leading cause of death among individuals with type 2 diabetes.
Regular visits to your physician or healthcare provider at least once a year can help you keep track of your health and limit your chances of developing many life-threatening conditions.
Talk to your healthcare provider about your risk factors for diabetes, especially if you have a family medical history or are overweight.
Stop Smoking
Experts link smoking to several diseases, including diabetes. When you smoke, your chances of developing diabetes increase by thirty to forty percent compared to someone who does not smoke. In addition, studies show that nicotine may raise blood sugar levels, so it is best to avoid smoking.
Eat Healthy, Nutritious Food
A low-carbohydrate and high-fiber diet may help prevent prediabetes by lowering insulin and blood sugar levels. In addition, minimize consumption of processed foods, such as potato chips, sugary cereals, and cold cuts, which may cause a spike in blood sugar levels.
- Eat fruits and vegetables daily
- Choose fish, lean meats, and skinless poultry
- Try eating whole grains with every meal
Be Aware of Portion Size
According to experts, eating smaller portions reduce the risk of developing type 2 diabetes. Conversely, a large amount of food intake at one time may cause blood sugar and insulin levels to increase.
Increase Vitamin D Intake
Individuals who have prediabetes should consider incorporating more vitamin D into their diet. Studies suggest that vitamin D may positively affect blood sugar levels and insulin production. Foods containing high vitamin D levels include fatty fish, dairy products, and dark green leafy veggies.
Diabetes and Its Effect on Your Heart
Diabetes and heart disease frequently go hand in hand. Individuals with prediabetes and type 1 or 2 diabetes have a much-increased risk of developing severe heart disease or cardiac conditions. If you have diabetes, you should understand the most usual symptoms of heart disease; it is essential to learn how and when to seek medical treatment:
- Chest pain
- Weakening, tingling, or numbing of your face, leg, or arm on one side of your body
- Pain in one or both arms
- Extreme fatigue
- Fast of slow heartbeat
- Fainting
- Shortness of breath
- Dizziness, loss of balance, or difficulty walking
- Confusion or trouble speaking or understanding
- Trouble seeing with one or both eyes
- Severe, sudden headache
People with diabetes-related nerve injuries may not notice any chest discomfort.
At Modern Heart and Vascular Institute, we are here to answer vital questions about how often a physician or healthcare provider should check your heart or how diabetes could affect your heart. Our team of expert cardiologists is here to help you manage, prevent, and treat all aspects of cardiovascular disease, especially if you are prediabetic or have diabetes.
If you have any warning signs, call 9-1-1; you can help avoid irremediable injury by going to a hospital within one hour of a stroke.
We are Modern Heart and Vascular Institute, a diagnostic and preventative medicine cardiology practice. For more information, contact us.
Every heart has a story… What’s yours?
Tips to Prevent Diabetes
CARDIOVASCULAR CENTERS IN HOUSTON, TEXAS
Modern Heart and Vascular, a preventive cardiology medical practice, has several offices around Houston. We have locations in Humble, Cleveland, The Woodlands, Katy, and Livingston.
We are Modern Heart and Vascular Institute, a diagnostic and preventative medicine cardiology practice.
Every heart has a story… What’s yours?
Book an Appointment Today
At the Modern Heart and Vascular Institute, we offer state-of-the-art cardiovascular care with innovative diagnostic tools and compassionate patient care. Our priority at Modern Heart and Vascular Institute is prevention. We help patients lead healthier lives by avoiding unnecessary procedures and surgeries.
Contact us online to learn more and book an appointment. If you’d like to learn more about our practice, read our providers’ bios.
This article does not provide medical advice. It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. If you need cardiovascular care, please call us at 832-644-8930.