Publication

by Travis Podbilski, DO Randle Clinic

Diabetes and metabolic syndrome are medical conditions that have been of special interest to me since the early days in my medical training. Witnessing the real-life burdens that diabetes can place on a person's health and knowing that there were steps that could have been taken early on to prevent or even reverse the disease stuck with me and inspired me to seek additional education on the illness.

Just as I encourage my patients to take steps to protect themselves, I encourage you. We all live with risks to our health, and we do what we can to lower them. For instance, we buckle our seat belts when we get in a car. We take our medicines as prescribed. And we get the vaccines that we need.

But we also need to take steps to prevent type 2 diabetes. Type 2 diabetes has the potential to hurt our bodies from head to toe. If not well controlled, type 2 diabetes can cause heart disease, stroke, eye and foot problems, and more. Fortunately, there are ways to prevent or delay this most common form of diabetes.

Who is at risk?

You may be at risk for type 2 diabetes if you:

• Are overweight or obese.
• Are 45 years old or over.
• Have a family history of diabetes.
• Are African American, Alaska Native, American Indian, Asian American,
• Hispanic/Latino, Native Hawaiian or Pacific Islander.
• Have high blood pressure.
• Have a low level of HDL cholesterol or a high level of triglycerides.
• Have had gestational diabetes or had a baby weighing 9 or more pounds.
• Are physically inactive.
• Have a history of heart disease or stroke.
• Have polycystic ovary syndrome (PCOS).
• Have acanthosis nigricans—dark, thick, velvety skin around your neck or armpits.

How can I help prevent it?

Type 2 diabetes doesn't have to be in your future. Research shows that healthy eating and exercise habits can significantly lower your risk of developing the disease and sometimes even reverse it.

Here are three things to try:

1. Shed a few pounds if you're overweight. Losing just 5% to 7% of your starting weight can make a difference. For example, if you weigh 200 pounds, set a goal of losing 10 to 14 pounds.
2. Get moving. Aim for at least 30 minutes of physical activity five days a week. If you've been inactive, check with your health care provider about which activities are best for you. Start slowly and build up to your goal.
3. Eat healthy foods—but not too much. Lower your daily calorie intake by eating smaller portions. For example, fill half your plate with vegetables and fruits and just a quarter of it with a low-fat protein and the other quarter with whole grains. Choose low-fat foods that don't have a lot of sugar, salt or calories. Drink water instead of sweet beverages. Keep your tastebuds happy: Use spices and herbs rather than salty, fatty and sugary condiments to flavor your food.

Categories: Diabetes Care