Effingham, IL – We all live with risks to our health, and we do what we can to lower them. For instance, we buckle our seat belts when we get in a car. We take our medicines as prescribed. And we get the vaccines that we need.
But there is another serious health risk we need to take steps to prevent and many of us overlook: type 2 diabetes.
“Type 2 diabetes has the potential to hurt our bodies from head to toe,” says Dr. Radhika Annam, endocrinologist with HSHS Medical Group in Effingham. “If not well controlled, type 2 diabetes can cause heart disease, stroke, eye and foot problems and more.”
Fortunately, there are ways to prevent or delay this most common form of diabetes.
You may be at risk for type 2 diabetes if you:
- Are overweight or obese.
- Are 35 years old or over.
- Have a family history of diabetes.
- Are African American, Alaska Native, American Indian, Asian American, Hispanic/Latino, Native Hawaiian or Pacific Islander.
- Have prediabetes.
- Have had gestational diabetes or had a baby weighing 9 or more pounds.
- Are physically inactive.
How can I help prevent it?
Type 2 diabetes doesn’t have to be in your future. Research shows that healthy eating and exercise habits can significantly lower your risk of developing the disease.
Here are three things to try:
Shed a few pounds if you’re overweight. Losing just 5% to 7% of your starting weight can make a difference. For example, if you weigh 200 pounds, set a goal of losing 10 to 14 pounds.
Get moving. “Aim for at least 30 minutes of physical activity five days a week,” says Dr. Annam. “If you’ve been inactive, check with your health care provider about which activities are best for you. Start slowly and build up to your goal.”
Eat healthy foods—but not too much. Lower your daily calorie intake by eating smaller portions. For example, fill half your plate with vegetables and fruits and just a quarter of it with a low-fat protein and the other quarter with whole grains. Choose low-fat foods that don’t have a lot of sugar, salt or calories. Drink water instead of sweet beverages. Keep your tastebuds happy: Use spices and herbs rather than salty, fatty and sugary condiments to flavor your food.
You can do it!
If you are at risk of developing type 2 diabetes, you can take control, starting today. Talk with your primary care provider about more ways to prevent this disease.
For help managing diabetes or prediabetes, call HSHS Medical Group Diabetes & Endocrinology at 217-391-5460.
Source: National Institute of Diabetes and Digestive and Kidney Diseases
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About HSHS Medical Group
HSHS Medical Group is the physician organization of Hospital Sisters Health System (HSHS). Launched in 2009, HSHS Medical Group is a critical component of the HSHS Care Integration strategy, which focuses on bringing physicians, technology and patients together to improve the overall health of our communities. Today, HSHS Medical Group is comprised of over 1,300 colleagues in locations throughout central and southern Illinois. HSHS Medical Group is powered by the Franciscan history of the Hospital Sisters of St. Francis, and our faith-based identity led us to the single most important tenet of the HSHS Medical Group philosophy — patient-first care. For more information about HSHS Medical Group, visit HSHSMedicalGroup.org.
About Hospital Sisters Health System
Hospital Sisters Health System’s (HSHS) mission is to reveal and embody Christ’s healing love for all people through our high-quality Franciscan health care ministry. HSHS provides state-of-the-art health care to our patients and is dedicated to serving all people, especially the most vulnerable, at each of our physician practices and 15 local hospitals in two states – Illinois (Breese, Decatur, Effingham, Greenville, Highland, Litchfield, O’Fallon, Shelbyville and Springfield) and Wisconsin (Chippewa Falls, Eau Claire, Oconto Falls, Sheboygan and two in Green Bay). HSHS is sponsored by Hospital Sisters Ministries, and Hospital Sisters of St. Francis is the founding institute. For more information about HSHS, visit www.hshs.org. For more information about Hospital Sisters of St. Francis, visit www.hospitalsisters.org.