Stop The Cycle: A Diabetes Expert Gives 4 Tips For Diabetes Prevention

Today’s technology provides us with a number of warning signs. Examples include signs of car
trouble like a fuel warning light or low tire pressure, and text message alerts about severe weather. These indicators call for action and in many cases help to avoid larger issues.
Our bodies function very similarly. Our bodies let us know that something more serious might be on the horizon and deserves prompt medical attention. The more familiar and attuned we are with our bodies, the more quickly warning signs become apparent and thus the call for action. It’s no different with pre-diabetes.

According to the CDC, approximately 84 million American adults—more than 1 out of 3—have prediabetes. Of those with prediabetes, 90 percent don’t know they have it. The following are signs and symptoms of prediabetes:

• Being overweight
• Being 45 years or older
• Having a parent, brother or sister with type 2 diabetes
• Being physically active less than three times a week
• A history of gestational diabetes or giving birth to a baby that weighed more than 9 pounds
• Having polycystic ovary syndrome

According to Cris Hartley, director of Gwinnett Medical Center’s Diabetes & Nutrition Education Center, regular biometric screenings such as A1C testing can reveal risk factors for pre-diabetes. “Treat these screenings as prevention, like a mammogram or colonoscopy. It is better to address a potential health condition early on,” she said.

“It’s well worth it to prevent or delay the onset of diabetes, a condition that is expensive to manage and can negatively impact quality of life,” continues Hartley. She recommends the following four-pronged strategy for those facing prediabetes:

1. Let it go. It’s recommended to lose five to seven percent of one’s total body weight. According to several studies, weight loss in the short term clearly goes a long way toward preventing diabetes.
2. Take action. It’s also important to get at least 2.5 hours of physical activity a week. “It’s about being more active and sitting less, which can lead to a positive impact on reducing your risk for diabetes. We encourage all of our clients to move more; it can be something as simple as walking!” Hartley’s rule of thumb: Don’t let yourself sit longer than 30 minutes at a time.
3. Look closely. According to Hartley, “we all need to look at food labels more closely. We encourage clients to make healthy food choices, choose healthy fats and reduce added sugars. Reading labels can provide a lot of insight. For example, a twenty ounce bottle of sports drink has 30 grams of added sugar. Naturally occurring sugar is in fruit, grains and milk, which is fine. However, sugar is now added to sodas, cereals, yogurt, and sports drinks, among many other commonly consumed products. The Dietary Guidelines for Americans recommend limiting calories from added sugar to no more than 10 percent of calories each day or about 50 grams. It is important that we understand it can add up quickly.”
4. Keep it under control. “Managing stress and getting plenty of sleep are critical to successfully managing pre diabetes” says Hartley. These self-care components are often overlooked. Stress increases blood sugar and makes it harder to eat healthier and being more active. Research shows that if you deprive yourself of sleep you crave high calorie foods. Be more mindful; most adults need between six and nine hours of sleep each night.”

Preventing or delaying the onset of diabetes by managing pre-diabetes is indeed possible, concludes Hartley. Making lifestyle changes, taking care of yourself and your health is an excellent place to start.

While extremely helpful, GMC goes beyond just providing indicators that include biometric screenings and A1C testing. Appointments with GMC’s family of primary care physicians and specialists can be booked immediately should employees need additional follow-up services following screenings. It’s easy to develop an effective, long-term cost-containment strategy with GMC’s Corporate Health program. For more information, visit gwinnettmedicalcenter.org/corporate health.