November 15, 2008
November is National Diabetes Month
By Annette Coyle, RD, LD,
Diabetes Prevention & Control Coordinator
Did you know that diabetes is one of the most serious health problems facing Americans today?
Did you know that diabetes is the 7th leading cause of death in the nation and the 4th leading cause of death in the world?
Did you know that there are about 23.6 million Americans with diabetes and another 57 million with pre-diabetes?
Did you know that the number of Alaska Native people with diabetes nearly tripled from 1990 to 2004?
Did you know that if current trends continue 1 in 3 children born today will develop diabetes in their lifetime?
The Diabetes Prevention and Control Program wants you to know!
We want you to know these and other facts about diabetes. Knowledge is power and we have the power to prevent diabetes!
There are three important things you can do to prevent diabetes.
Move more! Get up, get out and get moving! Walk, dance, hunt, fish, chop ice, chop wood, play volleyball, play basketball, run, ice skate, snowshoe, play with your children or grandchildren. Do whatever you like-just move!
Eat healthy. Remember that Native foods are healthy foods. Enjoy the bounty of the land-fish, birds, moose, caribou, beaver, etc. Pick and eat tundra vegetables. Choose vegetables, fruits and whole grains from the store. Add barley or brown rice and vegetables to your soup. Eat less junk food. Drink less sugar sweetened beverages and more water.
Lose some weight. By eating less and moving more you will lose weight. Losing even 5-10 percent of your body weight can significantly reduce your chances of developing type 2 diabetes.
Know your ABCs! If you already have diabetes, taking the three steps known as the "ABCs of Diabetes" can help prevent or delay many of the complications associated with diabetes.
A. Average Glucose. Keep your average daily glucose below 154 and your A1c less than 7%.
B. Blood Pressure. Keep your blood pressure less than 130/80.
C. Cholesterol. LDL cholesterol (the bad kind) should be less than 100 mg/dL. HDL (the good kind) should be greater than 40 for men and great than 50 for women. Triglycerides should be below 150 mg/dL.
We also want you to know that the Diabetes Prevention and Control Program is here to help. We have diabetes educators who provide diabetes self-management education to individuals with diabetes. Our outreach coordinators teach school children and others in the community how to prevent diabetes. We perform glucose screenings at many public venues. If you see us, stop by and get a finger "poke." We will be happy to review your risk factors and talk to you about the power you have to prevent this serious health problem. Call us at 543-6133 or 1-877-543-6133.
Prevention is key
Life on the Delta is good. Let's keep in that way. Let's use the power we have to prevent diabetes to ensure a happy healthy future for ourselves and our children.
People who are most likely to get type 2 diabetes have the following characteristics:
- Physically inactive
- Overweight
- Waist circumference greater than 40" in men
- Waist circumference greater than 35" in woman
- Over 45 years of age
- Family history of diabetes
- Alaska Native, African American, Hispanic, Hawaiian
- History of gestational diabetes or other glucose imbalance
- Delivered a baby over 9 pounds
- History of polycystic ovarian syndrome
- HDL < 35
- Triglycerides > 250
Sources: Diabetes Facts: Diabetes In Alaska; Alaska DHSS. Centers for Disease Control. International Diabetes Federation. Special Diabetes Program for Indians: The Alaska Profile. wwww.ndep.nih.gov
