6B | SATURDAY, NOVEMBER 13, 2021 | SIUSLAW NEWS
Small Steps Can Make A Big Diff erence In Preventing Diabetes
(NAPSI)—Prediabetes is a serious medical
condition that, if untreated, can put you at
increased risk of developing type 2 diabetes,
heart disease, and stroke. But the good news
is that by making some healthy lifestyle
changes, you can manage or even reverse
your prediabetes and lower your chances of
it developing into type 2 diabetes.
Prediabetes aff ects approximately 88 mil-
lion U.S. adults and occurs when your blood
glucose, also called blood sugar, is higher
than what is considered normal and recom-
mended for you but not high enough to be
diagnosed with type 2 diabetes. Most peo-
ple with prediabetes are not aware that they
have it, and there are usually no symptoms.
People with risk factors for prediabetes in-
clude people who have overweight or obe-
sity, are 45 years old or older, have a parent
or sibling with diabetes, or are from certain
racial and ethnic backgrounds.
“It is important for people with risk factors
for prediabetes to learn if they have the con-
dition,” says NIDDK Director Dr. Griffi n P.
Rodgers. “Even small steps to improve your
health and manage prediabetes can make a
big diff erence in reducing your risk for type
2 diabetes.”
Fortunately, making a few healthy lifestyle
changes can help people with prediabetes
improve their health and help avoid or delay
developing type 2 diabetes. Here are some
actions you can take:
•Ask your doctor for a blood glucose test
to fi nd out if you have prediabetes. You
should be tested for prediabetes if you have
ing television, playing video games or using
social media.
•Swap sugary snacks for healthy fruits,
vegetables or nuts. Or try trading white
bread and white rice for high-fi ber options,
like whole wheat bread and brown rice.
More fruits and vegetables and fewer sugary
snacks in your diet can help you combat
diabetes.
overweight or obesity and have one or more
other diabetes risk factors.
•If you need to lose weight, try focusing on
losing a small amount of weight. Th e NID-
DK’s Diabetes Prevention Program (DPP)
found that people who worked on making
lifestyle changes to lose weight, including in-
creased physical activity and healthy eating,
could drastically lower their type 2 diabetes
risk. Th e results from the DPP helped the
CDC build the National Diabetes Preven-
tion Program (www.cdc.gov/diabetes/pre-
vention), a lifestyle program for people at
risk for type 2 diabetes available at locations
across the country.
•Become more physically active by going
on short daily walks. Or try participating in
fun hobbies and activities like dancing, play-
ing with your family or friends, or riding a
bike.
•Try to spend less time sitting and watch-
•Use a food and drink diary or a smart-
phone app to keep track of what you eat and
drink. It can help you see when you tend to
overeat or consume foods and beverages
high in fat or calories.
•If you smoke, try to quit. Talk to your
doctor or visit https://smokefree.gov/ for
tools and tips on how to become tobacco
free.
•Try to get at least 7 hours of sleep each
night.
•Take other steps to stay healthy. For in-
stance, getting the COVID-19 vaccine (and
booster shot, if eligible) and fl u vaccine
is highly important, especially for people
who may be more likely to get sick from
COVID-19, such as older adults and people
who already have diabetes, obesity or heart
disease, which are chronic conditions.
You don’t have to make all these changes
at once. Any step you can take toward being
healthier is a step in the right direction. And
don’t be afraid to ask your doctor or loved
ones for support. You’re not alone in this
journey.
To learn more about prediabetes and di-
abetes, visit the NIDDK website at www.
niddk.nih.gov.
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