Diabetes runs in my family – my mother has it, her mother had it, and I feel it’s almost inevitable that I will get it.
If you don’t know, I’m deathly afraid of needles, so even as a young child, I knew that I did not want to submit myself to insulin shots daily. I had to take preventive measures to ensure that it wouldn’t happen to me. So far, I have been successful in my efforts, but I know that I need to work on a few things to possibly ensure that I avoid getting diabetes.
Did you know that today is World Diabetes Day?
World Diabetes Day is celebrated every year on November 14th. It is led by the International Diabetes Foundation and its member associations. The mission is to engage people worldwide in diabetes advocacy and awareness. World Diabetes Day was created in 1991 by the International Diabetes Federation and the World Health Organization in response to growing concerns about the escalating health threat that diabetes poses. World Diabetes Day became an official United Nations Day in 2007 with the passage of United Nation Resolution 61/225. The campaign draws attention to issues of paramount importance to the diabetes world and keeps diabetes firmly in the public spotlight.
The World Diabetes Day logo (above) was adopted in 2007 to mark the passage of the United Nations World Diabetes Day Resolution. The significance of the blue circle symbol is overwhelmingly positive. Across cultures, the circle symbolizes life and health. The color blue reflects the sky that unites all nations and is the color of the United Nations flag. The blue circle signifies the unity of the global diabetes community in response to the diabetes pandemic.
Tips for Diabetes Prevention
As I mentioned, I have been attempting different means to prevent the onset of diabetes. I’m not perfect and I still have a lot of work ahead of me, but I am working hard to make sure that I prevent diabetes for myself and my son.
1. Make healthier eating choices.
Many ailments and illnesses can be remedied if we would make healthier eating choices. Instead of focusing on diets, think variety and portion control as part of an overall healthy-eating plan.
I must admit, I’m not the best at this tip, but I really make an effort to include healthy options for both Micah and myself. Instead of french fries, I’ll opt for fruit. For dinner, I aim at including at least 1 starch and 1 vegetable and 1 protein choice – it makes for a balanced meal. Salads have become my best friend, but I love dressing, so I’ll include a lite dressing instead of a creamy one that will definitely have more calories.
Fiber and whole grains are also really effective in reducing your risk for diabetes. I try to eat fiber and whole grains in my breakfast choices, and incorporate throughout the day if needed. Micah and I love baking, so we have been baking bread with flax seeds, which is a great source for controlling diabetes and other ailments, including cancer, cardiovascular disease, and much more.
2.Visit your doctor regularly and check your risk for diabetes.
Did you know that being overweight, having a family history of diabetes, high blood pressure, history of gestational diabetes, your race, and much more can increase your risk for diabetes? There are screening tests and assessments that can be done to determine your risk of getting diabetes, including the fasting plasma glucose test and the hemoglobin A1C test. I generally take the tests during my annual physical, and it helps to keep me motivated and in check. Typically, it is recommended that the tests are done every 3 years after you turn 45; however, with my family history of diabetes, I have the tests completed each year. So far, it has been negative each time.
3. Stay active.
Staying active is key in diabetes prevention. That means walking, dancing, running, and much more. I have recently become addicted to counting my steps, and my handy dandy Samsung Gear 2 has been a huge help in tracking them. When I first started, I couldn’t get past 5,000 if I tried. Now I average at about 10,000 – 12,000 steps a day. Just recently, I hit my max at 20,000 steps – Micah and I went to the park one day when it was really nice and I got lots of walking while he rode his bike. Then, when we had errands to run, so the steps just grew and grew!
4. Limit alcohol intake.
Before I had Micah, I would spend lots of time at Happy Hours at my local restaurant. I loved the 1/2 off drinks and the amazing appetizers. Now, I don’t drink alcohol much at all, except for the rare outing with my girls. Then, I might have a drink or two. But limiting your alcohol intake is a good way to reduce your risk for diabetes.
5. Manage your weight.
I have struggled with my weight for my entire life. When I finally got to a place where I could somewhat control my weight, I got pregnant and my weight skyrocketed. When I turned 30, my metabolism changed significantly, and I’m still trying to define what works best for managing my weight. But weight management plays a significant role in reducing your risk for diabetes.
For the remainder of November, I’ll be sharing some more about diabetes prevention on Pinterest, from all of the amazing posts that I’m finding to help me in my goal of preventing diabetes! Make sure to follow my board for more tips!
Follow Natasha’s board Diabetes Prevention on Pinterest.
Source: About World Diabetes Day, International Diabetes Federation. www.idf.org.
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