Did you know that every year since 1991, the International Diabetes Federation and the World Health Organization have pledged the date of November 14 as World Diabetes Day?
Well, this just happens to fall on my birthday – cool, right? Well, this date also reflects the birthday of a major scientist, Frederick Banting, who along with Charles Best and John James Rickard Macleod, first conceived the idea which led to the discovery of insulin in 1922.
While perusing some of the important sites, I found out some incredible – and alarming- statistics!
- 415 million adults were living with diabetes in 2015 and this number is expected to increase to approximately 642 million or 1 in 10 adults by 2040.
- One in two adults with diabetes is undiagnosed.
- Up to 70% of Type 2 Diabetes cases can be prevented or delayed by adopting healthier lifestyles.
- The number of people with diabetes in low-and middle-income countries will continue to grow. By 2040, the number of people with diabetes in Africa is expected to double.
- In many countries, diabetes is the leading cause of blindness, cardiovascular disease, kidney failure and lower-limb amputation.
The statistic that amazed me the most is #3 – Up to 70% of Type 2 Diabetes cases can be prevented or delayed by changing a few simple lifestyle habits. This shows how much your individual behavior and lifestyle choices critically affect your health. By following these simple tips, you’ll be making a huge step toward diabetes prevention.
And, it’s never too late to start!!
5 Tips to Decrease Diabetes
Get more physical activity
There are many benefits to regular physical activity. Exercise can help you:
- Lose weight
- Lower your blood sugar
- Boost your sensitivity to insulin — which helps keep your blood sugar within a normal range
Research shows that aerobic exercise and resistance training can help control diabetes. The greatest benefit comes from a fitness program that includes both. I suggest doing both cardiovascular/interval training as well as weight training.
Get plenty of fiber
- Reduce your risk of diabetes by improving your blood sugar control
- Lower your risk of heart disease
- Foods high in fiber include fruits, vegetables, beans, whole grains and nuts.
Go for whole grains.
Look for the word “whole” on the package and among the first few items in the ingredient list.
Lose extra weight
If you’re overweight, diabetes prevention may depend on weight loss. Every pound you lose can improve your health, and you may be surprised by how much. Participants in one large study who lost a modest amount of weight — around 7 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by almost 60 percent.
Skip fad diets and just make healthier choices
Low-carb diets, the glycemic index diet or other fad diets may help you lose weight at first. But their effectiveness at preventing diabetes isn’t known. Choose instead to use portion control and include a variety of foods to create your healthy-eating plan.
When to see your doctor
If you’re older than age 45 and your weight is normal, ask your doctor if diabetes testing is appropriate for you. The American Diabetes Association recommends blood glucose screening if:
- You’re age 45 or older and overweight
- You’re younger than age 45 and overweight, with one or more additional risk factors for type 2 diabetes — such as a sedentary lifestyle or a family history of diabetes.
Let’s celebrate November 14 as a team enhancing awareness of diabetes prevention to make a real impact on the nation’s health! It will be my birthday present from each of you!
In Health & Happiness,
- IDF Diabetes Atlas 7th edition www.idf.org/diabetesatlas idf.org/diabetesatlas
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