November is American Diabetes Month

November is American Diabetes Month, so learn what Diabetes is and how you and your family can stay healthy. As of this year, an astounding 29 million Americans have Diabetes (that’s 1 out of every 11 Americans!) And that is just those that are diagnosed…Another 86 million Americans are at risk for developing Diabetes.blackberries

There are two types of Diabetes – Type 1 and Type 2. Type 1 Diabetes is typically diagnosed in children and adolescents, the reason it was formerly called Juvenile Diabetes. In this type of Diabetes, there is complete insulin insufficiency, requiring people to take insulin. Only 5% of people with Diabetes have Type 1 and it has a genetic link.

In Type 2 Diabetes, patients are diagnosed typically later in life. This type of Diabetes is more preventable, and occurs when insulin is not properly used, resulting in insulin resistance. Patients can sometimes control their blood glucose levels with diet and exercise, but medication is often needed. The following criteria are used to diagnose Type II Diabetes:

Fasting glucose test: ≥ 126 mg per dL (7.0 mmol per L)
Two-hour OGTT (75-g load): ≥ 200 mg per dL (11.1 mmol per L)
Random glucose test: ≥ 200 mg per dL with symptoms
A1C measurement: ≥ 6.5 percent

What are the modifiable risk factors for developing Type II Diabetes?

  1. Physical Inactivity

    Sedentary lifestyles are a large risk factor in the development of Diabetes. Another reason to get moving and get active every day!

  2. Unhealthy Diet

    Unhealthy diets are a large contributor to the development of Diabetes. Diets high in fat, sugar, salt, and excess calories do a lot of damage to the body. Stick to whole, unprocessed foods full of color. We want our diet to consist mainly of fruits, vegetables, complex carbs (sweet potato, quinoa, brown rice, ezekial bread), low-fat dairy, and lean protein. We want to our meals and snacks to be balanced and include Carbs, Fat, and Protein.

  3. Overweight

    An unhealthy body weight could also put you at risk for developing Type II Diabetes. Unsure if you are at a healthy weight? Make an appointment to see one of our nutrition experts at HSN to check your complete body composition, including your BMI and body fat percentage, to see where you stand. Then we can make healthy changes for sustained weight loss, not just quick results.

  4. High Blood Pressure, High Cholesterol

    Other chronic health issues can also put you at risk for this disease. Make sure you visit your physician regularly, and take any prescribed medications. A normal BP is 120/80 and a normal Cholesterol is <200 for Total. Get your levels checked here at Healthy Steps Nutrition or at your local doctor’s office.

screen-shot-2016-11-08-at-9-30-00-pm*Need some healthy recipe inspiration? Head over to the Recipes Tab for some meal ideas.