An Ounce of Prevention

Anyone who has ever cared for a loved one with diabetes knows the increased stress and caregiving needs the disease can bring. The complications of the diabetes - nerve, vision, circulation, kidney and heart damage - can have devastating effects on the individual and his caregivers.  If a loved one has Type 2 diabetes, their family members are also at risk of developing the disease. Other risk factors of Type 2 diabetes include being overweight, advancing age, being non-Caucasian and having hypertension (high blood pressure).

The symptoms of Type 2 diabetes seem harmless, but if these symptoms persist your doctor should be consulted:

• Frequent urination
• Unusual thirst
• Extreme hunger
• Unusual weight loss
• Extreme fatigue or irritability
• Frequent or recurring infections
• Blurred vision
• Slow wound healing
• Tingling or numbness in the hands or feet

Some individuals will be completely asymptomatic.

Caregivers can be especially at risk of developing Type 2 diabetes. Their days are busy but their level of activity is often in short spurts rather than regular exercise (and long stretches of their day may be sedentary, such as sitting at bedsides or waiting in doctor’s offices); easy to prepare meals and unhealthy snacks can take the place of well-balanced meals, which packs on the pounds; and too many time demands cause them to forego their own regular medical exams and preventative screenings.  All these factors can conspire to allow the disease to develop when it otherwise might have been prevented. 

Changing your lifestyle starting today is a big step towards diabetes control and prevention.   Here are a few lifesaving tips:

• Get more physical activity; it will help you lose weight, lower your blood sugar and increase your body’s sensitivity to insulin which keeps your blood sugar in a normal range.  Fitness programs work well, but when time is limited a 30-minute walk 3 to 5 times a week is a great way to get moving.
• Get rid of the extra pounds.  Every pound you lose can improve your health.  Studies have demonstrated that those who lost even a modest amount of weight (at least 5-10 percent of the initial body weight) and who exercised regularly reduced the risk of developing diabetes by 60% over 3 years.
• Get lots of fiber.  It will help improve your blood sugar, promote weight loss by giving you the sensation of fullness, lower your cholesterol, and decrease your risk of heart disease.  Good food choices are fruits, vegetables, beans, whole grains, nuts and seeds. 
• Go for the whole grains; they reduce your risk of diabetes and maintain blood sugar levels.  Many whole grain products are ready to eat and include breads, pasta products and cereals.  Read the label when you shop, the word “whole grain” should be on the label or be one of the first ingredients listed on the package.
• Make healthy food choices.  Fad diets don’t work in the long run and often deny your body of essential nutrients.  A better approach is portion control and improved variety in your diet.
• Get regular medical care.  The American Diabetes Association recommends screening if you are 45 or older and overweight, or is you are younger than 45 and overweight and have the risk factors of a sedentary lifestyle or family history of diabetes. Talk to your doctor about your concerns.

You have seen what diabetes can do to your loved one.  Don’t let diabetes take control of your life, too.