Prediabetes - affects over 84 million Americans – that’s 1 out of 3 adults! There are no clear symptoms of prediabetes so many do not even know they have it. With numbers like that, it’s important to learn about prediabetes and take action.
You are at risk for developing prediabetes if you:
Are 45 years or older
Have a parent, brother or sister with type 2 diabetes
Are physically active less than 3 times a week
Have had gestational diabetes or have given birth to a baby weighing more than 9lbs.
Are African American, Hispanic/Latino American or Native American
Since there are no clear symptoms of prediabetes it is important to speak with your doctor if you fall into any of the risk categories. The (ADA) American Diabetic Association recommends that blood sugar screening for adults begin at age 45, or sooner if you are overweight and have additional risk factors.
Before people develop type 2 diabetes, they almost always have prediabetes – blood sugar levels that are higher than normal but not yet high enough to be diagnosed as diabetes. If you discover that you do have prediabetes, left untreated it can lead to heart disease, stroke, and diabetes.
You can potentially reverse prediabetes with simple, proven lifestyle changes. Making these following changes in your daily habits are a good way to start:
Build more activity into your daily routine. Ideally, you should exercise at least 30 minutes a day, 5 days a week.
A weight loss of 5-7% (just 10-14 lbs. in someone who weighs 200 lbs.) makes a huge impact.
Eat healthy foods. Choose foods low in fat and calories and high in fiber. Focus on fruits, vegetables and whole grains. Strive for a variety to help you achieve your goals without compromising taste or nutrition.
See your doctor every 3 - 6 months. Take your medications as ordered.
Set good sleep habits, not getting enough sleep regularly makes losing weight harder.
Get support. Losing weight, eating a healthy diet and exercising regularly is easier if you have people supporting you and holding you accountable.
Make a conscious effort to do your best every day, be patient with yourself.
Healthier Holidays -The holidays are often filled with time-honored traditions that include some of our favorite meals and foods. As you celebrate, think of little changes you can make this holiday season to create healthier meals and active days.
Protein foods curb your appetite so offer small healthy protein bites as appetizers such as light cheeses, smoked salmon on cucumbers or herbed nuts.
Create a meal that is mostly fruits and vegetables.
Use smaller plates.
Use fat substitutes like applesauce or mashed ripe bananas. Trim fat when cooking meats.
Avoid sauces and gravies.
Use recipes with unsweetened applesauce or mashed ripe bananas instead of butter.
Add nuts and dried fruits to side dishes to enhance flavor and increase fiber.
Choose healthier fats like olive oil, canola oil or nut oils. Play with texture and flavor combinations to create interesting flavors that don’t rely on fat or sodium.
Plate up the desserts in small portions.
Quench your thirst with low-calorie options.
Make being active part of your holiday tradition.
If you do overeat, get right back on track the next day.
Medicare Open Enrollment – will end on December 7. If you have not already reviewed your current Medicare Part D Plan and compared it to plans being offered for 2020 you still have time. Even if you are satisfied with your current plan it is important to check out what is being offered for next year. Each year the co-pays, deductibles and formularies change.
Operation We Care – the next mailing will be November 19, 2019. Both a personal care box and a goodie box will be sent to our local servicemen and women stationed overseas.
Senior Christmas Party - will be held on Thursday, December 12. The afternoon will start with a Deacon’s Eucharist celebrated by The Rev. Dr. Kurt Kovalovich followed by a luncheon in the social hall at Holy Apostles in St. Clair.
Clothesline of Love – will be hung outside of Trinity in January again this year. Last year 150 scarves, hats and gloves were donated to warm someone’s winter days up a bit.
Permanent Drug Take Back Sites –Do you have expired or unused medication at home and are not really sure to dispose of it. Most local police stations and the Schuylkill County Sheriff’s Office have a permanent drug take-back sites. That means they will accept your old medication free of charge and dispose of them safely.
If you have any questions about Medicare Open Enrollment, Operation We Care, the Senior Christmas Party, the Clothesline of Love or Permanent Drug Take Back Sites, call Kathy Burda at 570-621-3220.