{"id":11568,"date":"2024-10-30T10:00:40","date_gmt":"2024-10-30T10:00:40","guid":{"rendered":"https:\/\/blogs.cooperhealth.org\/ehealth\/?p=11568"},"modified":"2024-10-30T16:26:49","modified_gmt":"2024-10-30T16:26:49","slug":"6-ways-to-help-keep-diabetes-at-bay","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2024\/10\/30\/6-ways-to-help-keep-diabetes-at-bay\/","title":{"rendered":"6 Ways to Help Keep Diabetes At Bay"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-11570 size-large\" src=\"https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2021\/11\/iStock-1300273437-1024x683.jpg\" alt=\"Simple Steps to Keep Diabetes at Bay\" width=\"700\" height=\"467\" srcset=\"https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2021\/11\/iStock-1300273437-1024x683.jpg 1024w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2021\/11\/iStock-1300273437-300x200.jpg 300w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2021\/11\/iStock-1300273437-768x512.jpg 768w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2021\/11\/iStock-1300273437-1536x1024.jpg 1536w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2021\/11\/iStock-1300273437-2048x1365.jpg 2048w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2021\/11\/iStock-1300273437-1200x800.jpg 1200w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>November is National Diabetes Month. Odds are you know someone who has diabetes or prediabetes. The incidence of diabetes continues to rise, with an estimated 10% of the U.S. population living with the condition. Of those people who have diabetes, up to 95% have Type 2 diabetes, which can cause serious health problems.<\/p>\n<p><a href=\"\/\/blogs.cooperhealth.org\/ehealth\/2024\/10\/30\/6-ways-to-help-keep-diabetes-at-bay\/#espanol\">Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed<\/a><\/p>\n<p>Type 2 diabetes is a chronic condition that affects the way the body regulates blood sugar (glucose). With Type 2 diabetes, the body makes less insulin and resists insulin\u2019s effects at the same time. Left untreated, diabetes can lead to an array of health problems, including nerve damage, blindness, kidney failure, amputation, and especially cardiovascular disease.<\/p>\n<p>Those with Type 2 diabetes are also at greater risk for heart attack, stroke, and high blood pressure. Cardiovascular disease is the leading cause of death in more than 65% of people who have Type 2 diabetes.<\/p>\n<p>There are several risk factors for diabetes, some of which\u2014like your age, ethnicity, and family history\u2014 you can\u2019t control. However, when it comes to other factors, there are actions you can take to minimize your risk of diabetes.<\/p>\n<p>\u201cThe first step in keeping prediabetes or diabetes at bay is to know your risk and know your blood sugar numbers,\u201d says\u00a0<a href=\"https:\/\/www.cooperhealth.org\/doctors\/amanda-menk-ms\">Amanda Menk, RD, CDCES<\/a>,\u00a0<a href=\"https:\/\/www.cooperhealth.org\/services\/diabetes-education-center\">Diabetes Educator<\/a>\u00a0at\u00a0<a href=\"https:\/\/www.cooperhealth.org\/\">Cooper University Health Care<\/a>. \u201cWith that knowledge, making even small lifestyle changes can have a huge impact on reducing your risk or preventing diabetes altogether.\u201d<\/p>\n<h3>Know your risk. Know your numbers.<\/h3>\n<p>Checking to see if you are at risk for diabetes is easy. The American Diabetes Association and the National Diabetes Prevention Program both provide an\u00a0<a href=\"https:\/\/diabetes.org\/diabetes-risk-test\">online risk test<\/a>\u00a0based on a few quick questions about your age, gender, other conditions, family history, physical activity, and weight.<\/p>\n<p>When it comes to understanding your risk by knowing your numbers, ask your doctor to have your blood sugar tested. Hemoglobin A1C and fasting glucose tests\u2014which are often done together\u2014will tell you and your doctor if you have prediabetes or Type 2 diabetes. A fasting glucose test measures your blood sugar after a period of not eating or drinking, usually overnight.<\/p>\n<p><strong>Non-fasting A1C level:<\/strong><\/p>\n<ul>\n<li>5.6% or lower is optimal<\/li>\n<li>5.7% to 6.4% means you have prediabetes<\/li>\n<li>6.5% or higher means you have diabetes<\/li>\n<\/ul>\n<p><strong>Fasting glucose level:<\/strong><\/p>\n<ul>\n<li>under 100 mg\/dL is optimal<\/li>\n<li>100 to 125 mg\/dL means you have prediabetes<\/li>\n<li>126 mg\/dL or higher means you have diabetes<\/li>\n<\/ul>\n<p>According to the CDC, nearly 25% of people in the U.S. who have diabetes are not aware that they have the condition. That\u2019s why it\u2019s also important to know the signs and symptoms of Type 2 diabetes:<\/p>\n<ul>\n<li>Increased thirst<\/li>\n<li>Frequent urination<\/li>\n<li>Always feeling hungry<\/li>\n<li>Unintended weight loss<\/li>\n<li>Fatigue<\/li>\n<li>Blurred vision<\/li>\n<li>Slow healing of cuts and sores<\/li>\n<li>Numbness or tingling in the hands or feet<\/li>\n<\/ul>\n<p>See your health care provider if you notice any of these symptoms.<\/p>\n<h3>Six proactive steps to delay or prevent diabetes<\/h3>\n<p>Although there is no cure for diabetes, there are several ways you can reduce your risk of diabetes or, in some cases, reverse glucose levels to the non-diabetes or prediabetes range.<\/p>\n<ol>\n<li><strong>Maintain a healthy weight: <\/strong>Being overweight or obese is a significant risk factor for diabetes. Losing just 7% to 10% of your body weight may delay or prevent diabetes.<\/li>\n<li><strong>Stay physically active: <\/strong>Aim for at least 30 minutes of exercise most days of the week (about 150 minutes a week) to help control your weight and improve insulin sensitivity.<\/li>\n<li><strong>Eat a balanced diet:<\/strong> Focus on a diet that&#8217;s rich in whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of sugary beverages, processed foods, and high-sugar or high-fat snacks.<\/li>\n<li><strong>Choose complex carbohydrates and fiber-rich foods: <\/strong>Opt for whole grains like brown rice, whole wheat bread, and quinoa instead of refined grains, as they have a lower glycemic index and won&#8217;t cause rapid spikes in blood sugar levels. Foods high in fiber, like fruits, vegetables, legumes, and whole grains, can also help stabilize blood sugar levels.<\/li>\n<li><strong>Get enough sleep: <\/strong>Poor sleep patterns and inadequate sleep can affect blood sugar control and increase the risk of diabetes. Aim for seven to nine hours of quality sleep per night.<\/li>\n<li><strong>Manage stress: <\/strong>Chronic stress can contribute to insulin resistance. Practicing relaxation techniques like yoga, meditation, or deep breathing can help manage stress.<\/li>\n<\/ol>\n<p>\u201cIt&#8217;s important to remember that while these tips can help reduce the risk of diabetes, they do not guarantee complete prevention,\u201d Menk says. \u201cGenetics also play a role, so it\u2019s important to know your family history and discuss that information with your health care provider.\u201d<\/p>\n<p>Visit Cooper\u2019s\u00a0<a href=\"https:\/\/www.cooperhealth.org\/services\/diabetes-education-center\">Diabetes Wellness Center<\/a>\u00a0for information and resources for making healthy choices and reducing your risk of diabetes. Also, be sure to visit your healthcare provider for regular check-ups and screenings to monitor your blood sugar levels and overall health.<\/p>\n<p><a name=\"espanol\"><\/a><br \/>\n<a><\/a><\/p>\n<h2>Seis formas de ayudar a mantener a raya la diabetes<\/h2>\n<p>Noviembre es el Mes Nacional de la Diabetes. Lo m\u00e1s probable es que conozca a alguien que tenga diabetes o prediabetes. La incidencia de diabetes contin\u00faa aumentando y se estima que el 10% de la poblaci\u00f3n estadounidense vive con esta afecci\u00f3n. De aquellas personas que padecen diabetes, hasta el 95% padece diabetes tipo 2, lo que puede provocar graves problemas de salud.<\/p>\n<p>La diabetes tipo 2 es una enfermedad cr\u00f3nica que afecta la forma en que el cuerpo regula el az\u00facar en sangre (glucosa). Con la diabetes tipo 2, el cuerpo produce menos insulina y al mismo tiempo resiste sus efectos. Si no se trata, la diabetes puede provocar una serie de problemas de salud, que incluyen da\u00f1o a los nervios, ceguera, insuficiencia renal, amputaciones y, especialmente, enfermedades cardiovasculares.<\/p>\n<p>Las personas con diabetes tipo 2 tambi\u00e9n corren un mayor riesgo de sufrir un ataque card\u00edaco, un derrame cerebral y presi\u00f3n arterial alta. Las enfermedades cardiovasculares son la principal causa de muerte en m\u00e1s del 65% de las personas que tienen diabetes tipo 2.<\/p>\n<p>Existen varios factores de riesgo de diabetes, algunos de los cuales, como la edad, el origen \u00e9tnico y los antecedentes familiares, no se pueden controlar. Sin embargo, cuando se trata de otros factores, existen medidas que puede tomar para minimizar el riesgo de diabetes.<\/p>\n<p>&#8220;El primer paso para mantener a raya la prediabetes o la diabetes es conocer su riesgo y sus cifras de az\u00facar en sangre&#8221;, dice <a href=\"https:\/\/www.cooperhealth.org\/doctors\/amanda-menk-ms\">Amanda Menk, RD, CDCES<\/a>, <a href=\"https:\/\/www.cooperhealth.org\/services\/diabetes-education-center\">educadora en diabetes<\/a> en <a href=\"https:\/\/www.cooperhealth.org\/\">Cooper University Health Care<\/a>. &#8220;Con ese conocimiento, hacer incluso peque\u00f1os cambios en el estilo de vida puede tener un gran impacto en la reducci\u00f3n del riesgo o en la prevenci\u00f3n de la diabetes por completo&#8221;.<\/p>\n<p><strong>Conozca su riesgo. Conozca sus n\u00fameros.<\/strong><\/p>\n<p>Es f\u00e1cil comprobar si tiene riesgo de padecer diabetes. La Asociaci\u00f3n Estadounidense de Diabetes y el Programa Nacional de Prevenci\u00f3n de la Diabetes ofrecen una <a href=\"https:\/\/diabetes.org\/diabetes-risk-test\">prueba de riesgo en l\u00ednea<\/a> basada en algunas preguntas r\u00e1pidas sobre su edad, sexo, otras afecciones, antecedentes familiares, actividad f\u00edsica y peso.<\/p>\n<p>Cuando se trata de comprender su riesgo al conocer sus cifras, p\u00eddale a su m\u00e9dico que le haga un an\u00e1lisis de az\u00facar en la sangre. Las pruebas de hemoglobina A1C y glucosa en ayunas, que a menudo se realizan juntas, le indicar\u00e1n a usted y a su m\u00e9dico si tiene prediabetes o diabetes tipo 2. Una prueba de glucosa en ayunas mide el nivel de az\u00facar en sangre despu\u00e9s de un per\u00edodo de no comer ni beber, generalmente durante la noche.<\/p>\n<p><strong>Nivel de A1C sin ayunas:<\/strong><\/p>\n<ul>\n<li>5.6% o menos es \u00f3ptimo<\/li>\n<li>Del 5.7% al 6.4% significa que tienes prediabetes<\/li>\n<li>6.5% o m\u00e1s significa que tienes diabetes<\/li>\n<\/ul>\n<p><strong>Nivel de glucosa en ayunas:<\/strong><\/p>\n<ul>\n<li>menos de 100 mg\/dL es \u00f3ptimo<\/li>\n<li>100 a 125 mg\/dL significa que tienes prediabetes<\/li>\n<li>126 mg\/dL o m\u00e1s significa que tienes diabetes<\/li>\n<\/ul>\n<p>Seg\u00fan los CDC, casi el 25% de las personas en los EE. UU. que tienen diabetes no saben que padecen la afecci\u00f3n. Por eso tambi\u00e9n es importante conocer los signos y s\u00edntomas de la diabetes tipo 2:<\/p>\n<ul>\n<li>aumento de la sed<\/li>\n<li>Micci\u00f3n frecuente<\/li>\n<li>Siempre sintiendo hambre<\/li>\n<li>P\u00e9rdida de peso involuntaria<\/li>\n<li>Fatiga<\/li>\n<li>Visi\u00f3n borrosa<\/li>\n<li>Curaci\u00f3n lenta de cortes y llagas<\/li>\n<li>Entumecimiento u hormigueo en las manos o los pies<\/li>\n<\/ul>\n<p>Consulte a su proveedor de atenci\u00f3n m\u00e9dica si nota alguno de estos s\u00edntomas.<\/p>\n<p><strong>Seis pasos proactivos para retrasar o prevenir la diabetes.<\/strong><\/p>\n<p>Aunque no existe cura para la diabetes, existen varias formas de reducir el riesgo de diabetes o, en algunos casos, revertir los niveles de glucosa al rango de prediabetes o no diab\u00e9tico.<\/p>\n<ol>\n<li><strong>Mantenga un peso saludable:<\/strong> el sobrepeso o la obesidad es un factor de riesgo importante para la diabetes. Perder s\u00f3lo del 7% al 10% de su peso corporal puede retrasar o prevenir la diabetes.<\/li>\n<li><strong>Mant\u00e9ngase f\u00edsicamente activo:<\/strong> intente realizar al menos 30 minutos de ejercicio la mayor\u00eda de los d\u00edas de la semana (aproximadamente 150 minutos a la semana) para ayudar a controlar su peso y mejorar la sensibilidad a la insulina.<\/li>\n<li><strong>Consuma una dieta equilibrada:<\/strong> conc\u00e9ntrese en una dieta rica en alimentos integrales como frutas, verduras, cereales integrales, prote\u00ednas magras y grasas saludables. Limite su consumo de bebidas azucaradas, alimentos procesados \u200b\u200by refrigerios con alto contenido de az\u00facar o grasas.<\/li>\n<li><strong>Elija carbohidratos complejos y alimentos ricos en fibra:<\/strong> opte por cereales integrales como arroz integral, pan integral y quinua en lugar de cereales refinados, ya que tienen un \u00edndice gluc\u00e9mico m\u00e1s bajo y no provocan picos r\u00e1pidos en los niveles de az\u00facar en sangre. Los alimentos ricos en fibra, como frutas, verduras, legumbres y cereales integrales, tambi\u00e9n pueden ayudar a estabilizar los niveles de az\u00facar en sangre.<\/li>\n<li><strong>Duerma lo suficiente:<\/strong> los malos patrones de sue\u00f1o y el sue\u00f1o inadecuado pueden afectar el control del az\u00facar en sangre y aumentar el riesgo de diabetes. Trate de dormir de 7 a 9 horas de calidad por noche.<\/li>\n<li><strong>Controle el estr\u00e9s:<\/strong> el estr\u00e9s cr\u00f3nico puede contribuir a la resistencia a la insulina. Practicar t\u00e9cnicas de relajaci\u00f3n como yoga, meditaci\u00f3n o respiraci\u00f3n profunda puede ayudar a controlar el estr\u00e9s.<\/li>\n<\/ol>\n<p>&#8220;Es importante recordar que, si bien estos consejos pueden ayudar a reducir el riesgo de diabetes, no garantizan una prevenci\u00f3n completa&#8221;, dice Menk. &#8220;La gen\u00e9tica tambi\u00e9n influye, por lo que es importante conocer sus antecedentes familiares y discutir esa informaci\u00f3n con su proveedor de atenci\u00f3n m\u00e9dica&#8221;.<\/p>\n<p>Visite el <a href=\"https:\/\/www.cooperhealth.org\/services\/diabetes-education-center\">Centro de bienestar para la diabetes<\/a> de Cooper para obtener informaci\u00f3n y recursos para tomar decisiones saludables y reducir el riesgo de diabetes. Adem\u00e1s, aseg\u00farese de visitar a su proveedor de atenci\u00f3n m\u00e9dica para realizarse controles y ex\u00e1menes de detecci\u00f3n peri\u00f3dicos para controlar sus niveles de az\u00facar en sangre y su salud en general.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>November is National Diabetes Month. Odds are you know someone who has diabetes or prediabetes. The incidence of diabetes continues to rise, with an estimated 10% of the U.S. population living with the condition. Of those people who have diabetes, up to 95% have Type 2 diabetes, which can cause serious health problems. Para leer &#8230; <span class=\"more\"><a class=\"more-link\" href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2024\/10\/30\/6-ways-to-help-keep-diabetes-at-bay\/\">[Read more&#8230;]<\/a><\/span><\/p>\n","protected":false},"author":48,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":{"0":"entry","1":"post","2":"publish","3":"author-tlaverty","4":"post-11568","6":"format-standard","7":"category-ehealth-connection"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Ways to Help Keep Diabetes At Bay - eHealth Connection<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2024\/10\/30\/6-ways-to-help-keep-diabetes-at-bay\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Ways to Help Keep Diabetes At Bay - eHealth Connection\" \/>\n<meta property=\"og:description\" content=\"November is National Diabetes Month. Odds are you know someone who has diabetes or prediabetes. The incidence of diabetes continues to rise, with an estimated 10% of the U.S. population living with the condition. Of those people who have diabetes, up to 95% have Type 2 diabetes, which can cause serious health problems. Para leer ... 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