6 Steps to Help Reduce Your Risk of Type 2 Diabetes | Life

You may be at the doorstep of diabetes and not know it.

Type 2 diabetes is the most common type 2 diabetes in adults. Anyone can get it, but the risk increases with age.

According to the Centers for Disease Control and Prevention (CDC), one in four people over the age of 65 has type 2 diabetes and one in two has prediabetes. In other words, my blood sugar level is rising even though I am not diabetic. ..

Many people with pre-diabetes or diabetes have no symptoms. Others have symptoms such as fatigue, low energy, excessive thirst, and frequent urination, which they dismiss as a normal part of aging.

But what you don’t know can hurt you. With lifestyle changes, people with prediabetes often delay or stop the onset of type 2 diabetes. Get early diagnosis and develop healthy habits to reduce the risk of illness and its potential consequences, such as increased risk of stroke and heart disease, and potential damage to eyes, kidneys, and nerves. Is important.

Recognizing November as National Diabetes Month in the United States, here are some tips for reducing your risk of diabetes.

I take a test

The American Diabetes Association recommends that you be screened for diabetes every three years from the age of 45. This is especially true for people at high risk due to age, high blood pressure, and high cholesterol, overweight, and those with a family. History of illness. A simple fasting blood test qualifies for a Medicare plan and is covered at no additional cost for those who have it.

Eat healthy

In most cases, the principle of a healthy diet is the same for everyone, including pre-diabetes and people with diabetes. Eat plenty of fiber-rich fresh fruits, non-starch vegetables, and whole foods. Avoid adding salt, sugar, refined grains and processed foods. Drink water instead of sweet drinks.

Lose weight

Losing just a few pounds can make a difference. Talk to your doctor about making a diet plan that will appeal to your tastes. Eat little by little. Tell your friends and family that you are on a diet and ask for their help. For more information on preparing healthy plates, please visit: www.diabetes.org/nutrition..

Move

The CDC recommends at least 30 minutes of physical activity 5 days a week for older people, such as walking, swimming, and gardening. If you’re not exercising, it can be a lot. No exercise is better than doing nothing, so start with a 5 minute walk a day and increase by 5 minutes each week.

If you’re worried about going to the gym during a pandemic, you can exercise at your home. Your health insurance may even have fitness programs and benefits to help you get started. Always consult your doctor before starting exercise therapy.

take medicine

Your doctor will recommend your medicine for a reason, so take it as prescribed. If cost matters, check out useful resources. Sometimes people don’t know they are eligible for help.visit cigna.benefitscheckup.org For more information on local and national support.

Quit smoking

According to the CDC, smokers are 30-40% more likely to develop type 2 diabetes than nonsmokers. The risk increases with the number of cigarettes smoked per day. Therefore, it is advisable to quit smoking if you are at risk of diabetes.

Medicare plans provide smoking cessation counseling to qualified individuals. If it doesn’t work at first, try again. You may have to try a few times, but it’s never too late to stop.

By following these tips, you can first identify your risk of type 2 diabetes and then take steps towards a healthy future. It may seem daunting at first, but it’s easier when you start looking at the results. And now, by focusing on a few simple changes, you can prevent potential serious health complications later.

Note: This information is not a substitute for professional medical advice, diagnosis, or treatment. If you have any questions about your medical condition or treatment before embarking on a new health care regimen, always seek advice from your doctor or other qualified healthcare provider.

Dr. Alla Zilbering is a Philadelphia Board Certified Physician. She graduated from SUNY Buffalo School of Medicine and completed internal medicine training at Temple University Hospital. She is a Market Health Executive in the Pennsylvania region of Cigna.

About Cigna: Cigna Corp. is a global health services company dedicated to improving the health, well-being and peace of mind of its service providers. Cigna offers choice, predictability, affordability and access to quality care through integrated features and connected personalized solutions that promote overall human health. All products and services are available from Cigna Health and Life Insurance Co., Cigna Life Insurance Co. in New York, Connecticut General Life Insurance Co., Evernorth companies or their affiliates, and Cigna Corp including Express Scripts. It is provided exclusively by the operating subsidiary of. The company or its affiliates and life insurance companies in North America. Such products and services include an integrated set of medical services such as medical, dental, behavioral medicine, pharmacies, vision, supplemental benefits, and other related products such as group life insurance, accident insurance, disability insurance, etc. It will be. For more information on Cigna, including links to follow on Facebook and Twitter, please visit: www.cigna.com..