Diabetes Awareness Month: Steps to Prevent and Manage Diabetes
Diabetes is a significant issue nationwide, and here in Kansas, the numbers are concerning. Approximately 244,977 adults, or 11% of Kansas’s adult population, live with diagnosed diabetes, while an additional 66,000 adults remain undiagnosed, putting them at serious health risk. Another 782,000 people, or 35.3% of Kansas’s adult population, have pre-diabetes, with blood glucose levels above normal but not yet high enough to qualify as diabetes.
Why Take Action?
November is Diabetes Awareness Month. Diabetes is linked to serious health complications, including heart disease, stroke, kidney disease, amputation, and blindness. With the right strategies, these risks can be significantly reduced. During Diabetes Awareness Month, we’re highlighting a few important steps to help you and your loved ones reduce your risk or manage existing diabetes.
1. Get Screened for Diabetes
Knowing your status is key. If you haven’t been screened recently, consider scheduling an appointment with your healthcare provider. Diabetes screenings can help detect early warning signs and allow you to make lifestyle changes before more serious complications arise. Early detection is crucial for preventing diabetes from progressing.
2. Maintain a Healthy Weight
If you’re overweight or obese, even modest weight loss can make a big difference in lowering your risk of diabetes. Aiming to lose just 5–10% of your body weight through healthy diet and exercise can improve insulin sensitivity and reduce blood glucose levels.
3. Stay Active
Physical activity plays a vital role in diabetes prevention and management. Aim for at least 30 minutes of moderate exercise each day, such as walking, cycling, or swimming. If you’re just starting, take it one step at a time. Increasing your activity level gradually can build a sustainable habit that positively impacts blood sugar levels and overall health.
4. Eat a Balanced Diet
Good nutrition is essential for both preventing and managing diabetes. Choose fiber-rich fruits and vegetables, lean proteins, and whole grains. Avoid processed foods, sugary drinks, and foods high in saturated fats, which can contribute to weight gain and insulin resistance. If you need support, consider joining our “Food is Medicine” classes, where we focus on practical tips for eating well with diabetes.
5. Avoid Smoking
Smoking can increase insulin resistance, making it more challenging to manage blood sugar levels. Quitting smoking can improve your health in many ways, including reducing your risk of type 2 diabetes.
6. Manage Stress and Get Adequate Sleep
Stress and poor sleep can both impact blood sugar levels. Prioritizing 7 to 9 hours of sleep per night can improve insulin sensitivity, lower stress hormones, and help you feel more energized to stay active and eat well.
7. Take Medications as Directed
If you’re at high risk of diabetes or already have diabetes, your healthcare provider may prescribe medications to help manage blood sugar and reduce complications. Following your provider’s recommendations, including medication guidance, can help you maintain optimal blood glucose levels.
At Heartland Community Health Center, we’re here to support you on your journey to better health. Our “Food is Medicine” program offers monthly classes on nutrition designed specifically to prevent and manage diabetes.
If you have diabetes or are at-risk, Heartland has a primary care provider who specializes in chronic conditions. Josh Simmons, APRN, FNP-C, provides personalized guidance and care to help patients achieve and maintain better health outcomes.
This Diabetes Awareness Month, take action for your health, and reach out to learn more about our services, including screenings, nutrition classes, and ongoing chronic care support from experts. Together, we can work toward a healthier future for our community.
Take the first step and schedule an appointment with a primary care provider. Call (785) 841 – 7297.
