Stacy Laney, WSDA Wellness Coordinator
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| Even light exercise like a brisk walk is beneficial. |
One in every 11 Washington State residents has diabetes. Diabetes is a serious disease caused by blood sugar (glucose) being too high. Our bodies get glucose from the food we eat and use it for energy.
People who have diabetes are at higher risk of serious health complications like blindness and heart disease. The risk of death increases 50% for adults with diabetes.
November, which is National Diabetes Month, is an opportune time to learn more about this disease. What are your risks of developing diabetes? How can you prevent it? How can you manage diabetes if you have it?
This blog post presents four simple steps you can take to understand and reduce your risks. It also describes a FREE program, offered through our state medical coverage, to reduce your risk of type 2 diabetes and make lifestyle changes to improve your health.
It’s easy to get overwhelmed by the number of health recommendations experts make. Take control of your own health by starting with small steps and focus on goals important to you.
Step 1 – Know the risk
People who fit the following descriptions are more likely to develop diabetes:
- Overweight
- Exercise fewer than three times a week
- Have a sibling or parent with diabetes
- 45 years old or older
The American Diabetes Association offers tools and advice for understanding your risk, including a quick one-minute test you can take online.
Step 2 – Find your healthy weight
If you are overweight, you are more likely to get pre-diabetes. By losing 5-7% of total body weight, you can lower your risk. Research shows that modest weight loss and regular physical activity can help prevent or delay type 2 diabetes by up to 58% in people with pre-diabetes.
Learn more about the connection between weight and diabetes, and practical weight-loss tips.
Step 3 – Choose the best foods
Eat more
- Fruits and vegetables
- Legumes (beans, lentils, chickpeas, etc.)
- Whole grains
- Unsalted nuts
- Lean meats
Eat less
- Salty snacks
- White carbs (bread, pasta, rice)
- Sugary drinks
- Saturated fats
Learn more about how an eating plan can be a powerful tool for preventing or managing diabetes.
Step 4 – Get active
Even light exercise like walking or swimming can make a big difference. Find ways to make movement part of your daily routine. Learn more about how to get moving and incorporate regular exercise into your life.
Prevention program for state employees
The Public Employees Benefits Board (PEBB) provides health care coverage for state employees. PEBB offers a diabetes prevention program to all members through the contractor Omada.
This digital lifestyle change program combines the latest technology with ongoing support to help build healthy habits that last. The entire cost of this program is covered by your PEBB medical plan.
You can learn more and get started by going to the PEBB diabetes prevention program’s webpages.
For yourself, your family, loved ones, and the WSDA coworkers who depend on you being at your best, learn about diabetes and how to prevent or manage it.
In summary: November, which is National Diabetes Month, is an opportune time to learn more about this disease. What are your risks of developing diabetes? How can you prevent it? How can you manage diabetes if you have it? People who have diabetes are at higher risk of serious health complications like blindness and heart disease. This Insider blog post presents four simple steps you can take to understand and reduce your risks.
