Diabetes Alert Day – Take the Test
Diabetes is a public health crisis that is reaching global proportions.
Whether it’s a family member or a friend, most of us know someone
who’s been impacted by diabetes or prediabetes. One in three American
adults are at risk of developing type 2 diabetes, and an estimated 86
million American adults have prediabetes. Without lifestyle changes, people
with prediabetes are very likely to progress to type 2 diabetes.
Luckily, prediabetes is reversible, but it’s important to take action and
get tested. That’s why Frederick Memorial Hospital is participating in American
Diabetes Association Alert Day on March 28. On this day, the American
Diabetes Association is asking all Americans to take a type 2 diabetes
risk test, and we’re joining them in that call to action. The test
takes less than 60 seconds and could make all the difference.
Prediabetes has no clear symptoms, which makes it even more important to
get tested. The goal of Diabetes Alert Day is to get as many Americans
as possible to take an easy 60-second test to see if they’re at
risk. All you have to do is answer a few easy questions about your age,
gender, your family history with diabetes, and your physical activity level.
Companies and organizations are encouraged to recommend the test for their
employees and members, and share it with friends and family. After taking
the test, you can show your participation on social media by sharing photos
and/or videos of yourself stepping up and taking action. When posting
on Facebook or Twitter, be sure to use the hashtag #DiabetesAlertDay.
Getting tested is important, but so is taking the appropriate steps to
make sure that you can prevent or delay prediabetes. Here are a few things
you can do to stay healthy.
We often don’t think about the possibility of getting prediabetes
until it’s too late. We’re busy, and we don’t always
have time to eat healthy or take care of ourselves the way that we should.
Many Americans don’t know that they’re in danger of getting
the disease, and by the time they get checked they already have it. In
fact, 9 out of 10 Americans most at risk for type 2 diabetes don’t know it.
In order to help delay or prevent type 2 diabetes, regular physical activity
and eating sensibly are crucial. Being active and getting exercise helps
to lower blood pressure and cholesterol levels. It also strengthens the
heart muscles and bones, improves circulation, and reduces stress. So
hop on the elliptical, go for a swim, or simply take a walk around the
block. All of these activities will help to reduce your chances of developing
In order to make exercise a regular part of your day, it’s important
to take part in an activity that you truly enjoy. Dalis Albaugh, Lead
Certified Clinical Exercise Physiologist with ProMotion Fitness+, recommends
starting with 10-15 minute bouts of activities that you enjoy. If you
find something that you enjoy doing for at least a few minutes a day,
you’ll find yourself looking forward to it instead of viewing it
as something that you have to get through. You’ll build up your
endurance and reach a point where you can be physically active for at
least 150 minutes a week at moderate intensity. ProMotion Fitness+ is
a medically supervised exercise center that provides a safe and supportive
environment for individuals that are looking for extra supervision and
guidance with their exercise routines. To learn more about ProMotion Fitness+,
This can be a struggle. We don’t always have the time or the discipline
to eat as healthy as we should. It’s recommended that men limit
their carbohydrates to 45-60 grams per meal, while women should try for
30-45 grams per meal. Check food labels so that you’re aware of
whether or not you’re exceeding your carbohydrate limit. If you’re
wondering what makes a healthy meal, a good place to start is a plate
of half vegetables (not including corn, peas, and potatoes) and a quarter
of starchy carbohydrate foods (rice, pasta, corn, potatoes). The last
remaining quarter of your plate should consist of lean protein. It’s
important to eliminate excess sugar from your diet, so stay away from
soda, sweet tea, and fruit juice.
One way to stay on top of your daily diet is to track your progress and
write down what and how much you eat and drink for a week. You’ll
stay aware of your diet, while also making it easy to see what you need
to change and how you can reduce your calorie intake.
Tips for Dealing with Diabetes
If you or someone you know is currently living with diabetes, the Center
for Diabetes and Nutrition Services offers programs that focus on diabetes
prevention as well as diabetes management. Some of these programs include
prediabetes boot camps, diabetes support groups, and group diabetes education
sessions accredited by the American Diabetes Association. To learn more
about the services offered by the Center for Diabetes and Nutrition Services,
Catching prediabetes early could be the difference between reversing the
disease and living a healthy life or struggling with a disease that impacts
millions each year. On March 28, take the test for your own well-being,
as well as for your friends and family who want to see you happy and healthy
for years to come. Join us in the fight against diabetes—get tested!