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Kentucky Diabetes Prevention and Control Program 2010 Taking Steps to Prevent Type 2 Diabetes.

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Presentation on theme: "Kentucky Diabetes Prevention and Control Program 2010 Taking Steps to Prevent Type 2 Diabetes."— Presentation transcript:

1 Kentucky Diabetes Prevention and Control Program 2010 Taking Steps to Prevent Type 2 Diabetes

2 Kentucky Diabetes Prevention and Control Program 2010 What is Type 2 Diabetes? The body may make insulin but it doesn’t work effectively Sugar builds up in the blood, causing diabetes Uncontrolled diabetes over a long period of time can lead to serious health problems

3 Kentucky Diabetes Prevention and Control Program 2010 Signs & Symptoms of Type 2 Diabetes Thirst Hunger Unexplained tiredness More urination than usual Blurred vision Sores that won’t heal Dry itchy skin Many people have no symptoms

4 4 Why is Type 2 Diabetes on the Increase? Inactivity Overweight Poor eating habits Living longer Increase in ethnic diversity Larger portion sizes

5 Kentucky Diabetes Prevention and Control Program 2010 Who Is At Risk? Age 45 or older Overweight Inactive Ethnic or minority population Family history of diabetes Excess abdominal fat High blood pressure Pre-diabetes High blood fats Darkening of the skin Polycystic ovary syndrome History of Gestational Diabetes or large baby

6 Kentucky Diabetes Prevention and Control Program Could You be at Risk for Diabetes? Where do you start? – ADA Risk Test (paper or online)

7 Kentucky Diabetes Prevention and Control Program 2010 What Was Your Score? Low Risk – 3 to 9 points Maintain healthy weight Regular exercise Keep up the good work High Risk – 10+ points High risk for diabetes Go see your doctor Take steps to improve your score Reference: Could You Have Diabetes Take the Test. Know the Score -014B

8 Kentucky Diabetes Prevention and Control Program 2010 Pre-Diabetes Higher than normal blood sugars, but not high enough to diagnose.

9 Kentucky Diabetes Prevention and Control Program 2010 Diagnosis of Diabetes Normal, Fasting Pre-Diabetes, Fasting Diabetes, Fasting Below 100 mg/dl Between mg/dl Higher than 126 mg/dl at 2 different times

10 Kentucky Diabetes Prevention and Control Program 2010 The Good News... Research shows that lifestyle changes can be very effective in preventing or delaying type 2 diabetes. NEWS

11 Kentucky Diabetes Prevention and Control Program How Can You Reduce Your Risk? Get physically active Healthy eating Weight management Adopt healthy habits Regular check-ups Manage stress

12 Kentucky Diabetes Prevention and Control Program Getting Physically Active Aim for 150 minutes per week of moderate physical activity (example 30 minutes of exercise five days a week = 150 minutes) »Walking »Swimming »Dancing »Running »Biking »Jogging

13 Kentucky Diabetes Prevention and Control Program Moving Safely Check with your doctor before you start an exercise program Always warm up and cool down to prevent injury Start out slowly

14 14 Make Exercise Count Talking and walking should be your rule– but no singing! Stop right away if you are dizzy, short of breath, sick to your stomach or in pain, seek medical help

15 Kentucky Diabetes Prevention and Control Program Hints For Helping You Stick to Your Exercise Plan Choose an exercise you enjoy Find an exercise buddy Set goals you can reach Keep the cost low Exercise won’t just happen You have to plan for it!

16 Kentucky Diabetes Prevention and Control Program Healthy Eating Choose a variety of healthy foods Select smaller serving sizes Eat 3 meals a day at regular times Make each meal about the same size

17 Kentucky Diabetes Prevention and Control Program Healthier Eating Habits Eat more whole grains More Matters® - choose more vegetables & fruits Choose low fat foods Choose low fat dairy and yogurt Drink more water and sugar-free beverages

18 Kentucky Diabetes Prevention and Control Program Changing Eating Habits Use herbs and spices to limit sodium Choose healthier dessert Low fat yogurt, fruits Change recipes to reduce sugar and fat

19 19 Weight Management If overweight, losing 5-10% of body weight can reduce risks for Type 2 diabetes Safely lose weight with: Healthy eating Physical activity

20 Kentucky Diabetes Prevention and Control Program 2010 Adopt Healthy Habits No tobacco Get plenty of sleep Wear your seatbelts/helmets Keep up to date on immunizations Limit alcohol intake

21 Kentucky Diabetes Prevention and Control Program Regular Check-ups See your doctor at least once a year for a complete check-up. Recommended age/gender appropriate screenings Regular dental and eye exams

22 Kentucky Diabetes Prevention and Control Program Manage Stress Take time to relax Pace yourself and your activities Get enough sleep Make time for fun Regular physical activity

23 Kentucky Diabetes Prevention and Control Program Get Support Make it goal to adopt healthier habits Include family and friends Know and use your community resources

24 Kentucky Diabetes Prevention and Control Program Setting Personal Goals Choose small goals Be specific, realistic and patient Choose goals you can control Use non-food rewards Build on your successes

25 Kentucky Diabetes Prevention and Control Program 2010 Examples of Personal Goals Example of weight management goal: I will lose 5 pounds, in five weeks by cutting out 500 calories every day. Example of physical activity goal: I will begin walking for minutes per day, at least 5 days a week. Example of healthy habits goal: I will make an appointment for my regular check up by the end of this week.

26 Kentucky Diabetes Prevention and Control Program Preventing type 2 diabetes If there was a vaccine to prevent diabetes would you take it?

27 Kentucky Diabetes Prevention and Control Program You Can Reduce Your Risk Get physically active Healthy eating Weight management Adopt healthy habits Regular check-ups Manage stress

28 Kentucky Diabetes Prevention and Control Program 2010 What Can You Do to Prevent Type 2 Diabetes REVIEW! Get Physically Active Weight Management Healthy Eating Adopt Healthy Habits Regular Check-ups Manage Stress


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