You At Your Best

by kAreN riCe you At your best 1.5 million people will be diagnosed with diabetes this year. Are you one of them? With type 2 diabetes, your body cannot properly use insulin (a hormone that helps glucose get into the cells of the body.) Gestational diabetes is a kind of diabetes that some women get when they are pregnant. Even if a woman's blood sugar levels go down after her baby is born, she is at higher risk of getting type 2 diabetes later in life. With type 1 diabetes, your body cannot make insulin, so you need to take insulin every day. Type 1 diabetes is less common than type 2; approximately 5-10% of the people who have diabetes have type 1. Currently, no one knows how to prevent type 1 diabetes. You can get type 2 diabetes or its precursor condition, prediabetes, at any age, but some factors put you at higher risk. If you: • are overweight or obese • are age 45 and older • have a family history of diabetes • are African American, Alaska Native, American Indian, Asian American, Hispanic/ Latino, Native Hawaiian, or Pacific Islander • have high blood pressure • have a low level of "good" cholesterol or a high level of triglycerides • have a history of gestational diabetes or gave birth to a baby weighing 9 pounds or more • are not physically active • have a history of heart disease or stroke • have depression • have polycystic ovary syndrome (PCOS) • have acanthosis nigricans, a condition marked by dark, thick and velvety skin around the neck or armpits No matter if you live with type 1, type 2 or prediabetes, diet and exercise are two of the most powerful tools you have. Not only do they help you control your blood sugar, but they can mean the difference between feeling run down and feeling great. They can help you lose weight and maintain a healthy weight, lower your blood pressure and improve your "good" cholesterol levels. Even little changes make a big difference. If you're struggling with getting started or feeling overwhelmed by the idea of starting a more active life, take heart: every change, no matter how small, makes a difference in your ability to manage diabetes. Even losing 10- 15 pounds can have a significant impact on your health and possibly lower your risk. If you are at risk, talk to a health care professional about getting a blood sugar test. Type 2 diabetes: are yoU at risk? by kAreN riCe you At your best According to the 2020 Behavioral Risk Factor Surveillance System survey data, 13.2% of Arkansas adults 18 years of age and older were diagnosed with diabetes. If you are one of them, you know that managing your disease can be complicated and stressful. Diabetes is a complex disease, and is a silent killer, according to Dr. Bala Simon, Deputy Chief Medical Officer and State Chronic Disease Director for the Arkansas Department of Health. He points out that it takes several years before the impact of poor diabetes control is felt in the form of heart disease, kidney disease, eye disease, or foot issues. But Dr. Simon notes that these complications can be averted if diabetes patients are proactive. "Take control of your diabetes by engaging in regular lifestyle modifications such as a healthy diet, physical activity, smoking cessation, and keeping up with blood pressure control, and blood sugar control through monitoring, medication adherence, and regular physician office visits." Healthy coping As with any chronic condition, it's important to find healthy ways to successfully cope with your diabetes so you don't turn to harmful habits such as smoking, overeating, or drinking alcohol. Having a lot of stress can increase your blood glucose (sugar) levels, make you feel more negative and may lead to less healthy choices. Healthy coping means having a positive attitude towards managing your condition. It's the first step on the road to making healthy choices. Here are some tips: • Seek support. It's important to have a network of people you can turn to. Attending diabetes education classes or a diabetes support group can help you both manage your diabetes and better cope with your feelings. Take the time to build healthy bonds that work for you and support you in your journey. Remember that you are not alone! • Move your body. When you are sad or worried about something, go for a walk or bike ride. Research shows when you are active; your brain releases chemicals that make you feel better. • Think positive. It may sound too simple but having a positive attitude really helps. Think about and celebrate the successes you've had managing diabetes (even small ones). Think about the people and activities in your life that make it enjoyable. Recalling the good stuff will help you get through the tough times. • Be good to yourself. It's important to feel good about your successes. But it's also important not to beat yourself up if you fall short of a goal. Do the best you can, look at what worked and what didn't, and then move on. Do something that you enjoy every day. resources A proactive approach can include finding a CDC-recognized lifestyle change program, a structured program — in person near you or online — that has been developed specifically to help you understand and cope with type 2 diabetes. Below are some good local resources for people who have been diagnosed with diabetes or prediabetes. Taking advantage of these resources can help you get support, stay on track and learn more about taking control of your diabetes. 1. diabetes Prevention Programs https://dprp.cdc.gov/Registry 2. diabetes self-Management education and support Programs https://bit.ly/3F3lHrP https://bit.ly/3CZRpEo 3. be Well arkansas resources https://bit.ly/3D562pU with a diabetes diagnosis Coping "i am on my way to losing the weight i know i need to lose and am learning a lot about nutrition, emotions and harmful thoughts. this class is very different than i thought it would be. i didn't know i would be learning so much like how emotions are tied to what we eat and how harmful thoughts can lead to self-sabotage." ~ Arcare participant suNDAy, oCtober 31, 2021 | November - beAt the betes youAtyourbest.NWAoNliNe.Com | you At your best | 5

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