The document discusses the importance of diabetes prevention through lifestyle changes like healthy eating and regular physical activity. It notes that diabetes rates have risen significantly in recent years and poses serious health risks. Maintaining a healthy weight, diet low in sugar and high in fiber, and getting 150 minutes of moderate exercise per week can lower one's risk of developing type 2 diabetes. The document provides tips and resources for making these lifestyle changes.

1. Diabetes Prevention
Essentials

2. Challenge

3. Why is diabetes prevention
important?
 Davidson county diabetes rate was 12% in
2012
 Up from 9.9% in 2009
 29.1 million people in the US or 9.3% of the
population have diabetes (2014)
 27.8% of people with diabetes are
undiagnosed
CDC, 2015

4. Cost of Diabetes
 In 2012 diabetes cost the US $245
billion, 41% more than in 2007
 People with diabetes spend $7,900
annually on diabetes care alone
($13,700 overall)
 2.3 times more than those
without diabetes
ADA, 2015

5. Diabetes Complications
 Leading cause of blindness
 Leading cause of kidney failure
 Leading cause of amputations
 Major cause of heart attacks
 Major cause of strokes
Joslin Diabetes Center

6. Who is at risk?
 Overweight or obesity
 Parent, brother, or sister with diabetes
 Family background is African American,
Alaska Native, American Indian, Asian
American, Hispanic/Latino, or Pacific
Islander American
 Blood pressure is 140/90 or higher, or
have been diagnosed with high blood
pressure
 Cholesterol levels higher than normal
 Inactive lifestyle
 History of cardiovascular diseaseNational Institute of Diabetes and Digestive
And Kidney Diseases, 2015

7. What is Diabetes (Type 2)
 ADA definition: a group of metabolic
diseases characterized by
hyperglycemia resulting from defects in
insulin secretion, insulin action, or both.
The chronic hyperglycemia of diabetes is
associated with long-term damage,
dysfunction, and failure of various
organs, especially the eyes, kidneys,
nerves, heart, and blood vessels.
 Type 2 diabetes, the most prevalent type
(90-95%), is caused by a combination of
resistance to insulin action and an
inadequate insulin production.

8. What is insulin?
 Insulin is a hormone produced by the
pancreas
 The body breaks down food into
glucose that our cells use for energy
 Insulin is produced when we
eat in order to help glucose
get into your body’s cells

10. What happens in Type 2
Diabetes
 The cells in the body no longer
respond to insulin as they should.
 Sugar cannot get into the cells.
 Sugar remains in the blood, raising
blood sugar levels.
 The cells have no energy leading to
fatigue and feeling hungry.
 Known as insulin resistance.

11. Insulin Resistance
 1st stage of type 2 diabetes
 Can begin years before diagnosis of
diabetes
 Insulin resistance causes the
pancreas to work overtime producing
extra insulin
 Eventually the pancreas wears out
and can’t keep up
niddk.nih.gov

13. Why Do We Get Type 2
Diabetes
 Poor diet, high in fat and sugar
 Being overweight
 Sedentary lifestyle
 Hereditary tendency
 Advancing age

16. Roller Coaster
Thunder Road vs Scooby Doo

17. HOW DO WE PREVENT
DIABETES?
HEALTHY LIFESTYLE
◦Healthy eating
◦Physical activity

18. Diet
 A dirty word?
 Healthy eating is not about being on a
diet
 Its about eating healthy foods in healthy
amounts
 Treats are OK

20. How much is enough?
 A 150 pound person, doing average
activity, requires about 2000 calories per
day to maintain weight
 Reduce calories for weight loss
 It is not recommended to consume less
than 1000 calories per day

21. Food Labels
 Recommended daily intake
is based on a 2000 calorie
diet
 American Heart Association
Recommends no more sugar
than
37.5 gms for men (9 tsp)
25 gms for women (6 tsp)

22. Sonic Sundae
520 calories
57 grams sugar

23. Different sources of sugar
• Fresh and frozen fruits including all the
berries (blue berries, black berries,
strawberries, acai berries), apples,
banana, citrus fruits like lemon, orange,
tangerines, pineapple, cantaloupes
• Vegetables
With fruits and fresh vegetables, you don’t
have to count the calories or sugar in
grams (because high fiber intake utilizes
the calories during metabolism and

24. Find What Works For You
 Monitor portion size
 Share entrees at restaurants
 Shop the perimeter of the
grocery store
 Try new things
 Shop at farmers markets

29. Add Flavor

30. Spice it up

34. Physical Activity

35. Joslin Diabetes Cente

36. Benefits of Exercise

37. Challenge
 Exercise opens an additional pathway
for glucose to get into muscle cells
 Blood sugar goes down, cells get
energy and health improves
 Challenge your muscles

38. It Takes Time
The positive effects of exercise don’t happen
over night.
As you exercise regularly, more and more of
your muscle cells reduce their insulin
resistance.
Gradually the whole body gets healthier.

39. Recommendations for
Exercise
 30 minutes of moderate intensity
aerobic activity most days of the week
(150 minutes)
 Muscle strengthening activities 2 or
more days per week

40. Moderate-intensity
Aerobic Activity
 Means: you're working hard enough to raise
your heart rate and breath harder.
 One way to tell is that you'll be able to talk,
but not sing
the words to your
favorite song.

41. Moderate Intensity Activities
 Walking fast
 Doing water aerobics
 Riding a bike on level ground or with few
hills
 Playing doubles tennis
 Pushing a lawn mower

43. Muscle Strengthening
Activities
These activities should work all the major
muscle groups of your body (legs, hips, back,
chest, abdomen, shoulders, and arms).

45. Or you can use your own body
weight for resistance.

47. Don’t Be So
Hard On Yourself
 Walk Before You Run- building up gradually is
the safest way to prevent injury, soreness, &
getting discouraged
 Do What You Love and Love What You Do-
don’t train for a marathon if you hate
running
 Pencil It In- plan a regular exercise routine as
part of your day
 Set Goals- set short term and long term goals
 Get Back In There- everyone gets off track
sometimes, have a plan to get back in there
 It’s Never Too Late To Start!

48. What If I Don’t Lose Weight?
Losing weight helps prevent diabetes, but
even if you don’t lose weight, you still benefit
from exercise.
An overweight person who exercises may be
healthier than a normal weight person who
doesn’t.

49. Healthy Lifestyle is the Key

50. Do I Have Diabetes?
 Risk factors
◦ Overweight
◦ Family history
◦ Central obesity
◦ High cholesterol
 Anyone overweight with one additional
risk factor should be tested
 Everyone should begin testing at age
45
 If test is normal, test every 3 yearsADA, 2015

51. Know your Number
 Testing
◦ Blood sugar
 Fasting blood sugar >125
 2 hour post meal blood sugar of 200 or
more
◦ A1c > 6.4
 Indication of average blood sugar over
the last 3 months ADA, 2015

52. Resources for Good Health
 Choosemyplate.gov
 American Diabetes Association
 CDC.gov
 Allrecipes.com/healthyrecipes
 Foodnetwork.com/healthy
Apps for phone
 MyFitnessPal (free)
 Superfoods (free)
 Nutrino (free)

53. References
 American Diabetes Association. (2015). The cost of diabetes. Retrieved
from http://www.diabetes.org/advocacy/news-events/cost-of-diabetes.html
 Centers for Disease Control. (2015). Diabtetes public health resource,
Number (in Millions) of Civilian, Noninstitutionalized Persons with
Diagnosed Diabetes, United States, 1980–2011 . Retrieved from
http://www.cdc.gov/diabetes/statistics/prev/national/figpersons.htm
 Centers for Disease Control. (2015). 2014 National Diabetes Statistics
Report. Retrieved from
http://www.cdc.gov/diabetes/data/statistics/2014statisticsreport.html
 The National Institute of Diabetes and Digestive and Kidney Diseases,
National Institutes of Health. (2015). Insulin resistance and prediabetes.
Retrieved from http://www.niddk.nih.gov/health-information/health-
topics/Diabetes/insulin-resistance-prediabetes/Pages/index.aspx
 The National Institute of Diabetes and Digestive and Kidney Diseases.
(2015). Am I at risk for type 2 diabetes? Taking steps to lower your risk of
getting diabetes. Retrieved from http://www.niddk.nih.gov/health-
information/health-topics/Diabetes/type-2-diabetes-taking-steps-lower-
your-risk-diabetes/Pages/index.aspx#7

54.  Goodyear, L. (N.D.). Diabetes and
exercise: Why exercise works when
insulin does not. Joslin Diabetes
Center, Harvard Medical School.
Retrieved from
http://outreach.mcb.harvard.edu/downl
oads/fall09/lauriegoodyear.pdf