Diabetes Prevention: What Every Woman Needs To Know

1 in 3 adults in the United States suffer from

prediabetes.

Most cases of type 2 diabetes

are preventable.

1 in 11 adults in the United States suffer

from diabetes.

2014 National Diabetes Statistics Report

What is Diabetes?

Type 1 (5% of all diabetes cases)

Type 2 (95% of all diabetes cases)

Body does not produce insulin Body cannot use insulin properly

Can develop at any age Can develop at any age

No known way to prevent it Most cases are preventable

Insulin is the hormone that takes sugar (glucose) from the blood to the cells. When insulin production fails or doesn’t work well, glucose builds up in the blood (instead of being transferred to cells). Type 2 Diabetes is a serious disease in which blood sugar levels are above normal.

0%

20%

40%

60%

80%

Estimated Percent of Adults in Wisconsin with Diabetes

Ages 18-44 Ages 45-64 Ages 65+

Source: The 2011 Burden of Diabetes in Wisconsin

African American Asian Hispanic/ Other/ White

American Indian American Latino Multirace

Diabetes Symptoms

• Important to note that many people with the disease do not always have clear symptoms.

• Some people have no symptoms.

• Early detection and treatment is KEY.

Complications of Diabetes Heart disease

Stroke Vision loss

Kidney disease and failure Nerve damage

Amputation of toes, feet, or legs Premature death

The Good News 9 out of 10 cases of Type 2 diabetes are

preventable! Keeping weight under control

Exercising more

Eating a healthy diet

Not smoking

Diabetes can be managed: Physical activity

Healthy diet

Use of insulin and oral medications

Reducing cardiovascular disease risk factors

What is Prediabetes? Before people develop type 2 diabetes, they usually have “prediabetes”—which means their blood glucose levels are higher than normal, but not yet high enough to be called diabetes.

Prediabetes is a serious health condition that increases the risk of:

Type 2 Diabetes Stroke Heart Disease

Without lifestyle changes to improve their health, 15% to 30% of people with prediabetes will develop type 2 diabetes within 5 years.

Testing for (Pre)Diabetes

A1C - measures average blood glucose levels for the past 2 to 3 months.

Fasting Plasma Glucose (FPG) - checks blood glucose levels after an 8 hour fast.

Oral Glucose Tolerance Test (OGTT) – checks blood glucose levels after drinking a special sweet drink.

Lower Your Risk:

Risk Factors for Type 2 Diabetes

Myth: Diabetes is in my family. There is nothing I can do to prevent it.

Fact: Although genetics play a role, 90% of type 2 diabetes can be attributed to lifestyle factors.

“Diabetes prevention is proven, possible, and powerful.”

~ National Diabetes Education Program j

Weight Loss

Exercise (30 minutes/day)

Healthy Eating

Quit Smoking

Manage Your Stress

Lifestyle changes are the

best defense against Diabetes.

Weight Loss For those at risk of developing diabetes,

losing 5 – 7% of body weight

can significantly reduce risk of diabetes.

If You Weigh: 5-7% of Your Body Weight Is:

150 pounds 7.5 – 10.5 pounds

200 pounds 10 – 14 pounds

250 pounds 12.5 – 17.5 pounds

According to the American Diabetes Association, people who have lost weight and kept it off:

• Cut back on calories and fat. • Are physically active most days of the week. • Eat breakfast every day. • Keep a record of their weight, what they eat and

drink, and what they do for physical activity.

It's much easier to lose weight when you change

the way you eat and increase your activity.

Walking briskly for a half hour every day reduces the risk of

developing type 2 diabetes by 30%.

Both aerobic exercise and resistance training can help

control diabetes, but the greater benefit comes from a fitness program that includes both.

Exercise can help you:

• Lose weight

• Lower your blood sugar

• Boost your sensitivity to insulin, which helps keep your blood sugar within a normal range

• Improve your ability to use insulin and absorb glucose

Healthy Eating “Eating well to maintain a healthy weight is one of the most important things you can do to lower your risk for type 2 diabetes & heart disease.”

-American Diabetes Association

Small steps can make a big difference:

Plan your meals in advance.

Make a grocery list and stick to it.

Keep your pantry stocked with healthy foods.

Keep a food journal.

Portion your snacks.

Include fruits and vegetables in every meal.

Develop a list of healthy “go-to” snacks and meals that you love.

Eat MORE Eat LESS

Whole Grains

Whole Grain Bread Brown Rice Oatmeal

White Bread White Rice Potatoes Bagels

Drinks Water Tea Coffee

Soda Fruit Juice Sports Drinks Sweetened Tea

Healthy Fats

Olive, Peanut, Canola Oil Seeds Nuts Avocados

Baked Goods Fried Foods Chips/Snack Food Trans Fats Hydrogenated oil

Lean Proteins

Plant-based (beans, nuts) Poultry Fish Cheese & Eggs

Red meat Processed meats (like bacon, hot dogs, deli meat) recipes.millionhearts.hhs.gov

Stress Management

Identify your triggers:

• Connect with a friend.

• Carve out time in your day to do something you enjoy.

• Move your body.

• Cultivate a sense of humor.

• Know when to let go.

• Carve out time for relaxation & reflection.

Excessive stress:

• Increases blood glucose levels (quickly and substantially).

• Incites strong negative emotions.

• Impairs sound thinking and decision-making.

• Causes compulsive, poor eating habits.

Small group sessions (15 women or less)

Receive specially-designed journal, guidebook, pen

FREE – No cost to attend

Contact Nora (nmiller@wwhf.org) to request a session in your area

Learn proactive health journaling techniques through writing exercises.

Teaches stress management journaling techniques.

Promotes self awareness as the key to living a balanced life.

Raises awareness of common mental health problems.

Connects women with local health resources.

everywoman’s journal

Quitting Smoking

If you smoke, you CAN quit! Talk to your healthcare provider,

or call 1-800-QUIT-NOW

Smokers are roughly 50% more likely to develop diabetes than nonsmokers, and heavy smokers have an even higher risk.

Counseling + quit smoking medications increase the odds that you will quit by 3 times.

1-800-342-2383 www.diabetes.org

301-496-3583 www.ndep.nih.gov

800-232-4636 www.cdc.gov/diabetes

(800) 533-2873 www.jdrf.org

301-496-3583 www.niddk.nih.gov

www.diabeteslocal.org

Resources

Action Plans – Be SMART

My goal:________________________________

How I am going to do it (steps to take):

*

*

Resources (people or things) I need to do it:

*

* Things that will make it hard:

*

* How I can deal with obstacles that may occur: *

*

When I am going to do this by: ______________

Specific, Measurable, Attainable, Realistic, Timely

My goal: Lose 5 pounds How I am going to do it (steps to take): • Go for a brisk walk after dinner three times a week • Swap sparkling water for soda • Portion my snacks • Fill half my plate with vegetables at dinner

Resources (people or things) I need to do it: • Check-ins with my husband and sister • Buy a notebook that will serve as my food and exercise journal • Stock up on veggies • Stock up on healthy snacks and small snack-sized baggies

Things that will make it hard: • Bad weather will make it hard to walk • Getting too hungry in the afternoons at work or on the drive

home

How I can deal with the hard things: • When the weather is bad – either walk at the mall or do an

exercise video • Keep pre-portioned healthy snacks in my desk and car

When I am going to do this by: My Birthday

Next Steps

• Talk to your healthcare provider if you are at-risk.

• Encourage your loved ones to assess their risk.

• Create a plan.

• Consider enrolling in a diabetes prevention program: • Managed Care Plans

• Hospitals, Clinics, and Community Health Centers

• YMCAs

• National Diabetes Prevention Programs (CDC)

This information was compiled by the GrapeVine Project of the Wisconsin

Women’s Health Foundation.

2503 TODD DRIVE | MADISON, WI 53713 | 608.251.1675

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