By Thuy McKitrick, PharmD, BCACP, Pharmacy Program Manager
Diabetes is one of the leading causes of disability and death in the United States. It can cause blindness, nerve damage, kidney disease, and other health problems if it’s not controlled.
One in 10 Americans have diabetes — that’s more than 30 million people. And another 84 million adults in the United States are at high risk of developing type 2 diabetes.
The good news? People who are at high risk for type 2 diabetes can lower their risk by more than half if they make healthy lifestyle changes, like eating healthy, increasing physical activity, and losing weight.
Here are a few things you can do to lower your risk.
Lose weight and keep it off. According to the Diabetes Prevention Program Research Group, you may be able to prevent or delay diabetes by losing five to seven percent of your starting weight. For instance, if you weigh 200 pounds, your goal would be to lose about 10 to 14 pounds.
Move more. Get at least 30 minutes of physical activity five days a week. If you have not been active, talk with your health care professional about which activities are best. Start slowly to build up to your goal.
Eat healthy foods most of the time. Eat smaller portions to reduce the amount of calories you eat each day and help you lose weight. Choosing foods with less fat is another way to reduce calories. Drink water instead of sweetened beverages.
For more tips on preventing type 2 diabetes, visit the National Institute of Diabetes and Digestive and Kidney Diseases and the American Diabetes Association.
Physician Health Partners (PHP) care coordinators provide support to help you manage your health.
Talk with a care coordinator today.
720-612-6700, option 2
Mon – Fri, 8 a.m. – 5 p.m.