Diabetes has become an overwhelming public health concern.
Almost 16 million Americans have type 2 diabetes. It is estimated
that 6.2 million of these individuals do not know that they have
diabetes.
In 2007, 1.6 million new cases of diabetes were diagnosed in
people aged 20 years or older. One in three Americans born in 2000
will develop diabetes in his or her lifetime.
Pre-diabetes, the condition that exists before type 2 diabetes
develops, affects 57 million people. You may have pre-diabetes if a
fasting blood glucose is between 100 and 125 milligrams per
deciliter (mg/dl), a two-hour glucose tolerance test is 140-199, or
your hemoglobin A1c is 5.7-6.4%. This may also be called impaired
fasting glucose, hyperglycemia or abnormal glucose value. No matter
what you call it, a fasting blood glucose between 100 and 125 is
cause for concern -and action. Pre-diabetes is the warning
that type 2 diabetes is developing.
Preventing type 2 diabetes
The Diabetes Prevention Program was a major research project
that looked at what helps prevent type 2 diabetes, once an elevated
fasting blood glucose is diagnosed. The project, in part, followed
overweight people who began exercising and losing weight.
Of the overweight individuals who started exercising 30
minutes/day for at least 5 days/week and lost 7% of their weight,
58% did not develop type 2 diabetes.
Of the overweight individuals who lost 10% or more of their
weight, 90% did not develop type 2 diabetes.
Weight loss -combined with exercise -is the single
most important factor that will stop the progression toward type 2
diabetes in overweight individuals.
Weight management
Can you think of one change you can make today to help yourself
lose weight? Cutting out 250 extra calories per day will help you
to lose 1/2 pound each week. This might involve eliminating a
bedtime snack or simply not eating a second helping at dinnertime.
Keep a food record for one week. Look at your eating trends.
Are you skipping meals? Don't! Skipping
meals often leads to overeating at other meals or snacks.
Take a look at your beverages. Do you drink most of your
calories by adding cream and sugar to your coffee or tea? Do you
drink regular soda pop? A 20-ounce soda pop may contain 250
calories. One less per day may help you to lose that 1/2 pound a
week.