Diabetes
There are a few different types of diabetes, these include:
Type 1 Diabetes
Results from the body's failure to produce insulin, the hormone that "unlocks" the cells of the body, allowing glucose to enter and fuel them. It is estimated that 5-10% of Americans who are diagnosed with diabetes have Type 1 diabetes.
Type 2 Diabetes
Results from insulin resistance (a condition in which the body fails to properly use insulin), combined with relative insulin deficiency. Most Americans who are diagnosed with diabetes have Type 2 diabetes.
Gestational Diabetes
Gestational diabetes affects about 4% of all pregnant women – this amounts to over 135,000 cases in the United States each year.
Pre-diabetes
Pre-diabetes is a condition that occurs when a person's blood glucose levels are higher than normal but not high enough for a diagnosis of type 2 diabetes. There are 54 million Americans who have pre-diabetes, in addition to the 20.8 million with diabetes.
- Marion County ranks #10 in diabetes mortality in South Carolina.
- Major behavioral risk factors, such as being overweight, physical inactivity and unhealthy diet, are partially responsible for development of type 2 diabetes in Marion County residents, as well as people all over the country.
- An estimated 2,500 residents of Marion County suffer from diabetes annually.
- Diabetes complications are the 7th leading cause of death in Marion County.
Preventative Actions
People with pre-diabetes can prevent the development of Type 2 diabetes by making changes in their diet and increasing their level of physical activity.
Just 30 minutes a day of moderate physical activity, coupled with a 5-10% reduction in body weight can produce a 58% reduction in the risk of developing full-blown diabetes.
Nutritional Tips
- Eats lots of fruits & vegetables – try to eat a rainbow of colors to maximize variety.
- Choose whole grains over processed grain products.
- Try to eat fish 2-3 times a week.
- Choose lean meats like filet, sirloin, tenderloin, etc.
- Stay away from “starchy” foods
- Cut back on high calorie snacks like chips, cookies, cakes, and high-fat ice cream.
- Choose water or calorie-free “diet” sodas instead of regular sodas, sweet tea, and other sugar-sweetened drinks.
- Watch your portions. Eating too much of anything (even healthy food) can cause weight gain.
Exercise Tips
- Mix up your routine – this will help prevent you from getting bored and giving up.
- Try to incorporate a combination of aerobic, strength, and flexibility exercises.
- Don’t over exert yourself, because you will be sore, reluctant to keep going, and prone to injury.
- Examples of the different types of exercise:
Aerobic
Aerobic exercise increases your heart rate, works your muscles, and raises your breathing rate. For most people, it's best to aim for a total of about 30 minutes a day, at least 5 days a week. If you haven't been very active recently, you can start out with 5 or 10 minutes a day and work up to more time each week.
- Take a brisk walk
- Go dancing
- Take a low-impact aerobics class
- Swim or do water aerobic exercises
- Try ice-skating or roller-skating
- Play tennis
- Stationary bicycle indoors
Strength Training
Strength training, done several times a week, helps build strong bones and muscles and makes everyday chores like carrying groceries easier for you. With more muscle, you burn more calories, even at rest. Here are some ways to do it:
- Join a class that will teach you to strength train with weights, elastic bands, or plastic tubes.
- Lift light weights at home. Don’t want to buy expensive equipment? Use soup cans or unopened bags of flour, sugar or rice!
Flexibility Exercises
Flexibility exercises, also called stretching, help keep your joints flexible and reduce your chances of injury during other activities. Gentle stretching for 5 to 10 minutes helps your body warm up and get ready for aerobic activities such as walking or swimming. Your health care team can provide information on how to stretch. You can also explore these activities:
- Yoga
- Pilates
Activities to do throughout the day
In addition to formal exercise, there are many opportunities to be active throughout the day. Being active helps burns calories. The more you move, the more energy you'll have. These strategies can help you increase your activity level:
- Walk instead of driving whenever possible
- Take the stairs instead of the elevator
- Work in the garden, rake leaves, or do some housecleaning every day
- Park at the far end of the shopping center lot and walk to the store
