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Over one million Oregonians – one in three adults— have prediabetes, and the vast majority don’t even know it. Usually there are no telltale signs or symptoms.
Prediabetes is a serious health condition that increases the risk of developing type 2 diabetes, but the progression to diabetes is not inevitable.
As we observe National Diabetes Month, this year’s theme “Small Steps, Big Difference” reminds us that making small changes can lead to big improvements to our health.
Diabetes is a chronic condition that affects how our bodies turn food into energy. With diabetes, either our bodies don’t make enough insulin or can’t use it effectively, leading to higher-than-normal blood sugar levels. Diabetes that isn’t managed well can lead to serious complications including heart disease, stroke, amputation of toes, feet or legs, and blindness.
The National Institute of Diabetes and Digestive and Kidney Diseases lays out six steps to help manage or reverse prediabetes and prevent it from turning into type 2 diabetes.
Step 1: Take small steps
Making changes to your lifestyle and daily habits can be hard. Choose one thing at a time.
For example, if you’re a tobacco user, start on a path to quit by joining thousands of others across the country for the American Cancer Society’s Great American Smokeout Thursday, Nov. 18. Free tips and tools are available at www.cancer.org. The risk of developing type 2 diabetes is 30% to 40% higher for smokers than nonsmokers.
Step 2: Move more
Limit time sitting. Try getting up every hour during the day and moving. Aim for the Centers for Disease Control and Prevention recommended 150 minutes per week (which is about 21 minutes a day, seven days a week) and two days a week of activities that strengthen muscles.
Step 3: Choose healthier foods and drink most of the time
Make half your plate fruits and/or vegetables at all meals. They are high in fiber and low in fat and sugar.
Try having a banana, apple, orange or berries with breakfast. Maybe a mixed green salad or raw veggies with lunch and then some steamed, roasted, sauteed or grilled veggies with dinner.
Try drinking water instead of sugar sweetened beverages. Aim for less than 36 grams (9 teaspoons) of added sugar for men and less than 25 grams (6 teaspoons) of added sugar for women per day. For recipe ideas, check out peacehealth.org/healthy-you.
Step 4: Lose weight, track it, and keep it off
People who are overweight or have obesity are at higher risk for developing type 2 diabetes. In the U.S., 72% of adults are overweight or have obesity. Individuals may be able to prevent or delay diabetes by losing 5% to 7% of their starting weight.
Step 5: Seek support from health care professionals
More than 20 certified diabetes care and education specialists practice in Lane County, including a broad range of endocrinologists, registered dietitians and registered nurses. To earn this credential these health care professionals must have experience with and demonstrate comprehensive knowledge of diabetes prevention, prediabetes and diabetes management. A number of area health care providers such as PeaceHealth and Cascade Health Solutions — a local nonprofit organization — also offer diabetes care.
Step 6: Stay up to date on vaccinations
People with diabetes are more likely to have more severe symptoms and complications when infected with any virus, including the flu or COVID-19.
Cecelia Jacobson is a registered dietitian and a certified diabetes care and education specialist with the Oregon Heart & Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend in Springfield. PeaceHealth, based in Vancouver, Wash., is a not-for-profit Catholic health system offering care to communities in Oregon, Washington and Alaska. For more ways to stay your healthiest:peacehealth.org/healthy-you.