National Diabetes Month

Did you know that more than 1 in 3 adults in the United States have prediabetes, which equates to over 88 million people, and a majority of these people don’t even know they are at risk? Type 2 diabetes increases your risk of developing other diseases, including some that can be serious. Your risk for neuropathy, glaucoma, cataracts, kidney disease, cardiovascular disease, and stroke are increased with a diagnosis of type 2 diabetes, according to the American Diabetes Association. November is National Diabetes Month, and while there are millions of people that have been diagnosed with type 2 diabetes, there are millions more who remain on the cusp of being diagnosed, and they don’t even know it. Prevention is key, and so I believe understanding your level of risk and taking steps to correct them can help prevent a future diagnosis of type 2 diabetes.

Prediabetes is defined as blood sugar levels that are higher than normal but not high enough to be diagnosed as type 2 diabetes. Risk factors for prediabetes include being overweight, age 45 years and older, having a parent or sibling with type 2 diabetes, being physically active less than 3 times a week, history of gestational diabetes, or having given birth to a baby that weighed more than 9 pounds, and polycystic ovary syndrome.

Most of the steps needed to reduce your risk are lifestyle modifications. To start, weight loss of 5-7% of your body weight can significantly reduce your risk. Regular physical activity of at least 150 minutes a week can also help. The Centers for Disease Control and Prevention (CDC) leads a National Diabetes Prevention Program that includes working with a trained coach to make realistic lifestyle changes, learning how to eat healthily and being more active, managing stress, and support from others who are also going through the program. According to the CDC, following their program can reduce your risk of developing type 2 diabetes by 58%. You can speak with a healthcare provider to refer you to a CDC-recognized National Diabetes Prevention Program near you, or you can go to the website below to find one nearest to you.

https://www.cdc.gov/diabetes/prevention/find-a-program.html


Making lifestyle changes can seem daunting. However, you should start with realistic goals that you can stick with and build from there. Start with simpler modifications like going for evening walks five times a week or substituting rice for vegetables. Additionally, the holidays are quickly approaching. I find it extra hard to make healthy lifestyle choices when it comes to food during this time of the year, so I am always on the lookout for healthier versions of my holiday's favorites.

When I think of Thanksgiving, my mind immediately goes to dessert, specifically pumpkin pie, which may not be the best option for someone looking to curb sugars and carbohydrates, but I think I have found a great alternative. I found a recipe for mini pumpkin tarts on the American Diabetes Association, Diabetes Food Hub website. I think it’s a great dessert option for everyone.

Mini Pumpkin Tarts

Ingredients

• 8 ounces of light cream cheese
• 30 Mini-Nilla wafer cookies
• ¼ cup of light sour cream
• ¼ cup of Splenda Sugar Blend
• 1 egg
• ½ teaspoon of vanilla extract
• ¾ cup of canned pure pumpkin
• ½ teaspoon of ground cinnamon
• 1 pink of ground nutmeg

Instructions

1. Preheat the oven to 350 degrees.
2. Line a mini-muffin pan with paper baking cups and place one Nilla wafer in the bottom of each cup.
3. In a medium bowl, add the remaining ingredients and mix with an electric mixer until smooth.
4. Fill each muffin cup with pumpkin-cream cheese mixture.
5. Place the muffin pan in the oven and bake for 30 minutes.
6. Serve cool.

Lastly, be sure to enjoy time with your family and the fact that we are blessed to spend yet another holiday together! Wishing you and your families a very Happy Thanksgiving. I am forever thankful for all of you and our Impact Community.

References
https://www.niddk.nih.gov/health-information/community-health-outreach/national-diabetes-month

https://www.cdc.gov/diabetes/basics/prediabetes.html#:~:text=Prediabetes%20is%20a%20serious%20health,t%20know%20they%20have%20it.

https://www.diabetesfoodhub.org/recipes/mini-pumpkin-tarts.html?home-category_id=18

https://www.diabetes.org/diabetes/complications