National Kidney Foundation of Michigan Offers Tips to Prevent Diabetes No Matter Your Age
ANN ARBOR, MICH.—(September 1, 2016)— As you grow older, you have a greater chance of getting type 2 diabetes. Being age 45 or older, overweight or obese, or having a family history of diabetes increases those chances. But you can take steps now to prevent or delay getting type 2 diabetes in the future. The National Kidney Foundation of Michigan offers tips on taking your first steps toward preventing diabetes today.
In Michigan, an estimated 10.4% of adults have diagnosed diabetes—about 799,350 people. An additional 27.8% of adults in Michigan are thought to have diabetes but are currently undiagnosed. When diabetes is not managed properly, it can lead to kidney failure, heart disease, blindness, lower-extremity amputations, and other health complications. However, many cases of type 2 diabetes can be prevented or controlled through a healthy lifestyle. If you’re at risk for type 2 diabetes, you can prevent or delay the onset of the disease by losing 5 to 7 percent of your body weight. For those who have type 2 diabetes, losing weight can be helpful in controlling your diabetes.
The National Diabetes Education Program (NDEP) recommends these small steps to lower your risk of diabetes:
· Choosing healthy foods and reducing portion sizes are both very important. Your plate should be filled half with fruits and vegetables, one quarter with a lean protein and one quarter with a whole grain. Eating a small serving of dessert at the end of a healthy meal is okay, but not every day. Sweets and desserts have a lot of fat and sugar.
· Moving more and sitting less can help you stay at a healthy weight and become more flexible. Dancing around to music, stretching and moving around during television commercial breaks, walking around while talking on the phone, and parking your car farther away and walking to your destination are all fun, simple ways to add more activity into your day. Also, remember to warm up and stretch before your exercise.
· Making a lifestyle change can be easier with the help from your loved ones, so encourage them to get involved. Offer healthy food options to your grandkids, friends, and family, enjoy a walk with them around a park or teach younger family members how to plant and take care of a garden. These are great ways to include them in your new lifestyle changes.
· Make a plan. Plan how you will eat healthy foods and move more. Think about what is important to your health and what changes you are willing and able to make. To get started, choose one goal to work on and decide what steps will help you reach your goal.
· Lastly, find out how your insurance coverage can help prevent type 2 diabetes through exams, tests, check-ups and different workshops.
A doctor can tell you if you are at risk for diabetes, or you can find out your risk via the risk test at www.nkfm.org/dpp. Contact the National Kidney Foundation of Michigan for programs or classes near your community, and for resources on preventing type 2 diabetes at www.nkfm.org or 800-482-1455.