Taking Steps to Prevent Type 2 Diabetes
Kentucky Diabetes Prevention and Control Program 2010
What is Type 2 Diabetes?
• The body may make insulin
but it doesn’t work effectively
• Sugar builds up in the blood,
causing diabetes
• Uncontrolled diabetes over a
long period of time can lead
to serious health problems
Kentucky Diabetes Prevention and Control Program 2010
Signs & Symptoms of Type 2 Diabetes
• Thirst
• Hunger
• Unexplained
tiredness
• More urination
than usual
• Blurred vision
• Sores that won’t
heal
• Dry itchy skin
• Many people have
no symptoms
Kentucky Diabetes Prevention and Control Program 2010
Why is Type 2 Diabetes on the Increase?
• Inactivity
• Overweight
• Poor eating habits
• Living longer
• Increase in ethnic
•
diversity
Larger portion sizes
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Who Is At Risk?
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•
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•
•
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Ethnic or minority
population
•
•
•
•
•
Family history of
diabetes
•
Age 45 or older
Overweight
Inactive
Excess abdominal fat
High blood pressure
Pre-diabetes
High blood fats
Darkening of the skin
Polycystic ovary
syndrome
History of Gestational
Diabetes or large baby
Kentucky Diabetes Prevention and Control Program 2010
Could You be at Risk for Diabetes?
Where do you start?
– ADA Risk Test (paper or online)
www.diabetes.org
Kentucky Diabetes Prevention and Control Program 2008
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What Was Your Score?
Low Risk – 3 to 9 points
• Maintain healthy weight
• Regular exercise
• Keep up the good work
High Risk – 10+ points
• High risk for diabetes
• Go see your doctor
• Take steps to improve
your score
Reference: Could You Have Diabetes Take the Test. Know the Score -014B
Kentucky Diabetes Prevention and Control Program 2010
Pre-Diabetes
Higher than normal blood sugars, but not
high enough to diagnose.
Kentucky Diabetes Prevention and Control Program 2010
Diagnosis of Diabetes
Normal,
Fasting
Below 100
mg/dl
Pre-Diabetes,
Fasting
Diabetes,
Fasting
Between 100-125 Higher than 126
mg/dl
mg/dl at 2
different times
Kentucky Diabetes Prevention and Control Program 2010
The Good News . . .
• Research shows that
lifestyle changes can
be very effective in
preventing or delaying
type 2 diabetes.
Kentucky Diabetes Prevention and Control Program 2010
How Can You Reduce Your Risk?
• Get physically active
• Healthy eating
• Weight management
• Adopt healthy habits
• Regular check-ups
• Manage stress
Kentucky Diabetes Prevention and Control Program 2008
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Getting Physically Active
• Aim for 150 minutes per week of moderate
physical activity (example 30 minutes of
exercise five days a week = 150 minutes)
» Walking
» Swimming
» Dancing
» Running
» Biking
» Jogging
Kentucky Diabetes Prevention and Control Program 2008
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Moving Safely
• Check with your doctor
•
•
before you start an exercise
program
Always warm up and cool
down to prevent injury
Start out slowly
Kentucky Diabetes Prevention and Control Program 2008
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Make Exercise Count
• Talking and walking should be your
rule– but no singing!
• Stop right away if you are dizzy, short
of breath, sick to your stomach or in
pain, seek medical help
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Hints For Helping You Stick
to Your Exercise Plan
• Choose an exercise you enjoy
• Find an exercise buddy
• Set goals you can reach
• Keep the cost low
• Exercise won’t just happen
You have to plan for it!
Kentucky Diabetes Prevention and Control Program 2008
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Healthy Eating
• Choose a variety of
healthy foods
• Select smaller serving
sizes
• Eat 3 meals a day at
regular times
• Make each meal about
the same size
Kentucky Diabetes Prevention and Control Program 2008
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Healthier Eating Habits
• Eat more whole grains
• More Matters® - choose more vegetables &
•
•
•
fruits
Choose low fat foods
Choose low fat dairy and yogurt
Drink more water and sugar-free beverages
Kentucky Diabetes Prevention and Control Program 2008
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Changing Eating Habits
• Use herbs and spices to limit sodium
• Choose healthier dessert
•
• Low fat yogurt, fruits
Change recipes to reduce sugar and fat
Kentucky Diabetes Prevention and Control Program 2008
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Weight Management
If overweight, losing 5-10% of
body weight can reduce risks
for Type 2 diabetes
Safely lose weight with:
• Healthy eating
• Physical activity
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Adopt Healthy Habits
• No tobacco
• Get plenty of sleep
• Wear your seatbelts/helmets
• Keep up to date on immunizations
• Limit alcohol intake
Kentucky Diabetes Prevention and Control Program 2010
Regular Check-ups
• See your doctor at least
once a year for a complete
check-up.
• Recommended age/gender
appropriate screenings
• Regular dental and eye
exams
Kentucky Diabetes Prevention and Control Program 2008
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Manage Stress
• Take time to relax
• Pace yourself and your activities
• Get enough sleep
• Make time for fun
• Regular physical activity
Kentucky Diabetes Prevention and Control Program 2008
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Get Support
• Make it goal to adopt healthier habits
• Include family and friends
• Know and use your community resources
Kentucky Diabetes Prevention and Control Program 2008
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Setting Personal Goals
• Choose small goals
• Be specific, realistic and patient
• Choose goals you can control
• Use non-food rewards
• Build on your successes
Kentucky Diabetes Prevention and Control Program 2008
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Examples of Personal Goals
Example of weight management goal:
I will lose 5 pounds, in five weeks by cutting
out 500 calories every day.
Example of physical activity goal:
I will begin walking for 10-15 minutes per
day, at least 5 days a week.
Example of healthy habits goal:
I will make an appointment for my regular
check up by the end of this week.
Kentucky Diabetes Prevention and Control Program 2010
Preventing type 2 diabetes
If there was a vaccine
to prevent diabetes
would you take it?
Kentucky Diabetes Prevention and Control Program 2008
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You Can Reduce Your Risk
• Get physically active
• Healthy eating
• Weight management
• Adopt healthy habits
• Regular check-ups
• Manage stress
Kentucky Diabetes Prevention and Control Program 2008
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What Can You Do to Prevent
Type 2 Diabetes REVIEW!
Get Physically Active
Healthy Eating
Weight Management
Adopt Healthy Habits
Regular Check-ups
Manage Stress
Kentucky Diabetes Prevention and Control Program 2010