Take control: Reduce your risk of pre-diabetes and diabetes

Statistics from the Centers for Disease Control and Prevention estimate that about 86 million Americans (about 1 in 3 people) have pre-diabetes, which is a condition in which blood glucose (sugar) levels are elevated but not high enough to be diagnosed as diabetes. Untreated, these statistics will join the 29 million people who already have diabetes. If changes are not made, it is predicted that as many as 1 in 3 people in the U.S. will have diabetes by 2050.

Risk factors for developing pre-diabetes and diabetes include age (get tested of if you’re older than 45 with any additional risk factor), ethnicity (people of African American, Hispanic/Latino, American Indian, Asian American or Pacific Islander descent have been shown to be at greater risk), family history of diabetes or history of gestational diabetes, obesity, an inactive lifestyle, high blood pressure, low HDL cholesterol and/or high triglycerides, and/or diagnosis of polycystic ovary syndrome, or PCOS.

We are fighting against an epidemic that has deeply affected not only our nation but our small island community. Chances are, you know more than one person with diabetes. Here in the CNMI, a survey conducted in 2016 by Public Health’s Non-Communicable Disease Bureau estimated that between 12.5 percent to 18.7 percent of all adults in the CNMI have diabetes. It’s also important to note that one fourth of the population surveyed admits to never having their blood sugar checked at all. Additional facts to consider: more than half of adults in the CNMI are overweight or obese, three out of four adults drink at least one sugar sweetened beverage per day, over two-thirds eat at least one serving of processed meat per day, and the majority of those surveyed only eat two servings of fruit or vegetables daily when the recommended intake is 5-9 servings per day.

Considering all these findings (and the NCDB has more), it can be presumed that the prevalence of pre-diabetes and diabetes is much higher than reported. After all, about 90 percent of those with pre-diabetes don’t even know it.

Even if you are not currently at risk, without proper self-care, over time your risk for developing pre-diabetes or diabetes will increase.

What can you do? Adopt a healthier lifestyle! You can start by making healthier food choices like eating whole grains, more whole fruits, vegetables and legumes, while limiting added sugars and food high in fat and salt. Also, any increase in physical activity can go a long way. Working out does not have to mean going to the gym five days a week (if you do, great). Physical activity can be a daily 30-minute walk around the yard or your nearest pathway, playing outside with your children, taking the stairs instead of an elevator, or even parking in the farthest spot from the store and walking. Start with small, realistic goals and expand from there.

If you are overweight, a loss of 5-7 percent of your body weight can reduce your risk for developing diabetes. So for example if you are 180 lbs and you lose about 9-13 lbs (180 lbs x 0.07 = 13 lbs) you have significantly decreased your risk!

If you are serious about making changes, consider tracking your goals and progress to keep yourself accountable. Writing down what you eat and drink and even your feelings surrounding your meal choices can help you make more mindful decisions when it comes to food. If you have a smart phone, download a free app or you can do it the old-fashioned way and write in a journal.

Also, stay positive! One slip up in your day does not mean you get to quit working toward your goals (in anything that you do). Take charge of your health and applaud yourself for even small changes you’ve made toward a healthier lifestyle.

The complications of uncontrolled diabetes can negatively impact every aspect of your life and the lives of your loved ones. Discuss your needs and concerns with your healthcare provider. You can also find more information online at the websites for the Centers for Disease Control and Prevention or the American Diabetes Association. You have the power to delay or lower your risk for developing diabetes.

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Maribeth V. Manibusan, RD, CNSC, is a registered dietitian at the Commonwealth Healthcare Corp.