The Power of Primary Prevention Take control to help prevent type 2 diabetes.

Burden of Diabetes 18.2 million in the U.S. have diabetes. 13 million have been diagnosed. 5.2 million have diabetes and don’t know it.

Diabetes in Kentucky About 376,100 (12% or 1 in every 8) adult Kentuckians have diabetes (1/3 don’t know they have it). Kentucky ties for 7th in the nation for the highest percentage of the adult population with diabetes.

Kentucky is High Risk for Diabetes! One in every two or three (40%) adult Kentuckians ages 40-74 have pre-diabetes and are at very high risk of developing diabetes! Risk factors: Age Overweight Sedentary Lifestyle

Cost of the Disease $132 billion a year in cost. $13,243 a year for a person with diabetes. $2,560 a year for a person who does not have diabetes.

How Many are Diagnosed In the U.S.? 800,000 people are diagnosed each year. 2,000 people are diagnosed each day. 90 people are diagnosed each hour.

Who Is At Risk? Age 45 or older Ethnic or minority population Overweight Family history of diabetes History of Gestational diabetes or large baby Inactive High blood pressure Pre-diabetes High blood fats Darkening of the skin Polycystic ovary syndrome

Take the Test. Know Your Score Know your risk for developing diabetes. Take the test developed by the American Diabetes Association. Find out your Risk.

Could You Be at Risk? Could you or a loved one have diabetes and not know it?

Signs and Symptoms of Type 2 Diabetes Thirst Hunger Unexplained tiredness More urination than usual Blurred vision Sores that won’t heal Dry itchy skin Many people have no symptoms

What is the Cause for the Increase in Type 2 Diabetes? Inactivity Overweight Poor eating habits Living Longer Increase in ethnic diversity Larger portion sizes

Diabetes is a Rising Epidemic It is estimated by the year 2010, 10% of the people in the U.S. will have diagnosed diabetes. It is estimated by the year 2025, 50 million people will have diabetes. It will cost $1 trillion a year to treat it.

What is Diabetes?

Normal Body Function

There is a Problem in the Body The body does not make enough insulin. Insulin does not work right. OR

There is a Problem in the Body There is too much “sugar” in the blood . Normal Diabetes )

Type 1 Diabetes Pancreas no longer makes insulin. Sugar builds up in the blood stream. People must take insulin shots to live.

Type 2 Diabetes Affects 90-95% of people who have diabetes. Pancreas makes insulin, but not efficiently. It is linked to overweight and physical inactivity.

Pre-Diabetes Higher than normal blood sugars, but not high enough to diagnose.

Diagnosis of Diabetes Normal, Fasting Pre-Diabetes, Fasting Below 100 mg/dl Between 100-125 mg/dl Higher than 126 mg/dl

Reduce Your Risk Reduces risk by 58%. A 5-7% weight loss. Exercising 30 minutes a day, 5 days a week.

Make Your Health A Priority What are your top 5 Priorities in Life? Health?

What Can You Do to Cut Your Risk? Get moving-exercise Choose healthy foods Lose weight Adopt healthy habits Get regular check-ups Manage your stress

Exercise Do 30 minutes of aerobic exercise, 5 times a week. Swimming Walking Dancing Running Biking Jogging

Benefits of Exercise Weight loss & increases muscle mass. Blood sugar used more efficiently. Improves blood flow and blood pressure. Improves cholesterol levels. Makes heart, lungs, and muscles stronger. Gives you more energy. Relieves stress. Increases feeling of well being.

How hard should I exercise? Exercise hard enough to make your heart beat faster. Don’t exercise so hard you can’t talk. Stop right away if you are dizzy, short of breath, sick to your stomach or in pain.

Target Heart Zone Age Target Heart Rate Zone 50-70% Avg. Max. 20-30 years 98-146 beats per min. 195 31-40 years 93-138 beats per min. 185 41-50 years 88-131 beats per min 175 51-60 years 83-123 beats per min. 165 61+ years 78-116 beats per min. 155

Keeping Exercise Safe Before you start an exercise program, get a checkup. Always warm up and cool down to prevent injury. Start out slowly.

Hints For Helping You Stick to Your Exercise Plan Choose an exercise you enjoy. Find an exercise buddy. Set goals you can reach. Keep the cost low. Exercise won’t just happen. You have to plan for it!

Choose Healthy Foods Follow the Food Guide Pyramid servings. Eat a minimum of 5 servings of fruits and vegetables a day. Choose 3-5 whole grain servings a day.

Maintain A Reasonable Weight Lose a few pounds if overweight. Learn to prepare your favorite recipes lowering the fat and calories. Watch portion sizes.

Maintain A Reasonable Weight Consume Foods at the table. Avoid Snacking after evening meal. Switch to sugar-free beverages.

How to Lose One Pound To lose one pound, you need to burn 3500 calories a week. Reduce your intake by 500 calories a day or exercise to burn 500 more calories per day.

Adopt Healthier Eating Habits In your life Are you eating lots of foods that are high in fat and sugar? add lots of calories to your diet can raise your blood cholesterol can raise your triglycerides can lead to risk for heart disease and diabetes

Lower Fat Avoid fried foods and prepared foods with a breaded coating. Avoid high fat meats and processed foods, use chicken, fish turkey, low-fat red meat and pork. Use spices, low-fat or fat-free products to flavor foods. Garlic powder, basil, onion powder, spice blends Fat-free sour cream and cream cheese Fat-free mayonnaise Reduced fat margarines or fat-free spray margarines Fat-free salad dressings

Reduce Sugar Drink water or sugar-free beverages. Choose healthier foods as desserts Yogurt and low-fat & low-sugar frozen desserts. Include more fresh fruit. Angel food or sponge cake with fruit. Learn to adapt recipes to reduce sugar and fat.

Get Annual Physicals See your doctor at least once a year for a complete check-up.

Get Support Make it a family goal to adopt healthier habits. Include family and friends-they may be at risk for diabetes.

Stress Management Take time to relax. Pace yourself and activities you are involved in. Get enough sleep each night.

Other Ways to Measure Risk Body Mass Index- adjusts weight for height. BMI tells if a person is: normal weight underweight overweight *A BMI of 25 and over shows increase risk of disease.

Waist Measurement Excess fat in the abdomen is an independent risk factor for disease. Women over 35 inches are at risk. Men over 40 inches are at risk.

Setting Personal Goals Follow the Food Pyramid serving sizes. Eat 5 fruits & vegetables a day. Lose weight if you are overweight. Pack lunches instead of eating out. Cut back on fat intake. Begin exercising. Stop smoking. Get annual physical. Practice stress management techniques.

Set Personal Goals Examples: Set 3 personal goals to improve your health. Examples: 1. To lose 10 pounds by cutting out 500 calories a day. 2. To begin an exercise program of walking 5 days a week for 10-15 minutes, gradually increasing to 30 minutes per day. 3. To drink diet instead of regular soft drinks.

Prevention If there was a vaccine to prevent diabetes would you take it?

It is Up to You! The next best immunization is to: Exercise regularly Maintain a healthy weight Eat Healthy