Diabetes type 2 is characterized by insulin resistance, a condition which the cells and tissues of the body, primarily within the muscle, fat and liver, do not use insulin properly. This form of diabetes is the most common and accounts for about 90 to 95 percent of all diagnosed diabetes cases in U.S adults.
Risk factors for developing diabetes type 2 include aging, obesity, family history of diabetes, personal history of gestational diabetes, physical inactivity, race and ethnicity.
According to the most recent statistics from the Centres for Disease Control and Prevention, diabetes affects about 29.1 million people in the United States, or about 9.3 percent of the population. Pre-diabetes affects an estimated 86 million Americans, or 37 percent of the population. About 27.8 percent of people with diabetes are undiagnosed.
Diabetes is the leading cause of kidney failure, non-traumatic lower-limb amputations and new cases of blindness in the U.S. It is also a major cause of heart disease and stroke and the seventh leading cause of death in the U.S. The risk for death among people with diabetes is about twice that of people of similar age without diabetes. About one in five health care dollars is spent on diabetes care.
The National Diabetes Prevention Program shows that 15 to 30 percent of people with pre-diabetes will develop type 2 diabetes within five years, if they do not achieve moderate weight loss and increase physical activity. Visiting with a health care provider and adjusting one’s lifestyle with simple changes, including increasing physical activity and eating healthier, can cut the risk of developing diabetes by 58 percent.
Eating healthier includes reducing overall carbohydrate and saturated fat content and including a wide variety of foods to obtain various nutrients throughout the day. Other recommended diet changes include using a luncheon-sized plate instead of a dinner-sized plate and filling half the plate with vegetables, such as green beans, lettuce, carrots, broccoli or other favourite “non-starchy” vegetables.
It also is recommended to eat a healthy form of protein, such as fish or poultry, about the size of a deck of cards, with meals. Include a half cup of whole grains with meals three times per day and consume two servings of fruit throughout the day.
Incorporating physical activity into daily routines is important. The American Diabetes Association recommends participating in 150 minutes of physical activity per week. One way to increase movement includes setting small goals using a step counter or a smart device to track and encourage physical activity. Other examples include parking your car in a spot farthest from the building or using the stairs instead of an elevator. The Bismarck-Mandan area has nature trails and recreation facilities that can make physical activity fun for everyone.
Developing and maintaining positive lifestyle changes is paramount to not only preventing the development of diabetes, but also improving overall health when living with diabetes.
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http://bismarcktribune.com/lifestyles/health-med-fit/hospital-column/healthy-activity-combats-diabetes/article_d45d6f7f-415a-5313-946c-e47a34176ef0.html
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