Six steps to help reduce your risk of Type 2 diabetes
You could be on the doorstep of having diabetes and not even know it.
Type 2 diabetes is the most c om mon type of diabetes in adults. Although a nyone can get it, the risk increases as we age. One in four people age 65 and over has Type 2 diabetes, and one in two has prediabetes, which means their blood sugar levels are elevated, even though they don’t have diabetes, according to the Centers for Disease Control and Prevention (CDC).
Many people who have prediabetes or diabetes have no symptoms. Others have symptoms such as fatig ue, low energ y, excessive thirst and frequent urination but dismiss them as just a normal part of aging.
However, what you don’t know can hurt you. With lifestyle changes, people with prediabetes can often delay or stop the onset of Type 2 diabetes. It’s important to get a diagnosis early and adopt healthy habits to reduce your risk of the disease and its potential consequences, including increased risk of stroke and heart disease as well as potential damage to the eyes, kidneys and nerves.
In recognition of November as National Diabetes Month in the United States, here are some tips for reducing your risk of diabetes:
Get tested
The American Diabetes Association recommends everyone be screened for diabetes at three-year intervals beginning at age 45.
This is especially true for people who are at high risk because of age, high blood pressure or high cholesterol, being overweight and/ or having a family history of the disease. A simple fasting blood test is covered at no extra cost to those who qualify and have a Medicare plan.
Eat healthy
For the most part, the principles of healthy eating are the same for everyone, including for people with prediabetes or diabetes. Eat plenty of fresh fruits, non-starchy vegetables and whole foods that are high in fiber. Avoid added salt, sugars, refined grains and processed foods. Drink water instead of sweetened beverages.
Lose weight
Losing even a few pounds can make a difference. Talk to your doctor about establishing a diet plan that appeals to your tastes. Eat smaller portions. Tell friends and family members you’re dieting and enlist their support. For more information on preparing a healthy plate, visit www.diabetes.org/nutrition.
Get moving
The CDC recommends at least 30 minutes of physical activity five days a week for older adults, such as walking, swimming or gardening. That can be a lot if you haven’t been exercising. Any exercise is better than none, so start with five minutes of walking per day
and increase by five minutes each week.
If you’re concerned about going to the gym during the pandemic, then you can work out in your home. Your health plan may even have a fitness program or benefit to help you get started. Just be sure to talk with your doctor before starting any exercise regimen.
Take your medicine
Your doctor recommends your medication for a reason, so take it as prescribed. If cost is an issue, check for helpful resources. Sometimes people don’t know they qualify for assistance. Visit cigna.benefitscheckup. org for details about local and national assistance.
Stop smoking
According to the CDC, people who smoke are 30 to 40% more likely to develop Type 2 diabetes than nonsmokers. The risk increases with the number of cigarettes smoked per day. So, if you’re at risk for diabetes, it’s a good idea to quit smoking.
Medicare plans offer smoking cessation counseling to those who qualify. If at first you don’t succeed, try again. It may take several attempts, but it’s never too late to quit.
By following these tips, you’ll be able to first identify your risk of Type 2 diabetes and then take steps toward a healthier future. At first it may seem daunting, but it will get easier once you start to see the results. And, by focusing on a few simple changes now, you can prevent potential serious health complications later.
Note: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen.
Dr. Alla Zilbering is a board-certified internal medicine physician in Philadelphia. She graduated from SUNY Buffalo School of Medicine and completed her internal medicine training at Temple University Hospital. She is the market medical executive for Cigna’s Pennsylvania region.
About Cigna: Cigna Corp. is a global health service company dedicated to improving the health, wellbeing and peace of mind of those we serve. Cigna delivers choice, predictability, affordability and access to quality care through integrated capabilities and connected, personalized solutions that advance whole person health. All products and services are provided exclusively by or through operating subsidiaries of Cigna Corp., including Cigna Health and Life Insurance Co., Cigna Life Insurance Co. of New York, Connecticut General Life Insurance Co., Evernorth companies or their affiliates, Express Scripts companies or their affiliates and Life Insurance Company of North America. Such products and services include an integrated suite of health services, such as medical, dental, behavioral health, pharmacy, vision, supplemental benefits, and other related products including group life, accident and disability insurance. To learn more about Cigna, including links to follow us on Facebook or Twitter, visit www.cigna.com.