Learn How to Dodge

Diabetes

Presented by:
Claudine Hagan DNP RN CHFN
VNA Community Healthcare & Hospice
This is confusing?!

•All of the diabetes lingo

is confusing!
•Many different names
•Diabetes
•Insulin Dependent
Diabetes
•Type 2 Diabetes
And now…..
•Pre-Diabetes!
Definitions

•Diabetes
•Disease that make it hard
for the body to turn food
into fuel
•Type 1 Diabetes
•Little or no insulin is
made
•Type 2 Diabetes
•Some insulin is produced
but not enough
Long Term Effects

• Elevated blood glucose levels cause damage to

our bodies over time:
• Damage arteries and nerves
• Heart disease
• Heart attacks
• Nerve damage (neuropathy)
• Kidney damage
• Vision Issues
• Infections
More than 30 million Americans have diabetes
Pre-Diabetes

• Prediabetes is a condition that comes before

diabetes. It means your blood glucose levels are
higher than normal but aren’t high enough to be
called diabetes
• There are no clear symptoms of prediabetes
• You can have it and not know it
What does it mean?
• You may develop type 2 diabetes
• You can take steps to delay or prevent T2DM
What Can You Do?
Know Your Risk
Know Your Numbers

•Many primary care

providers can have blood
work done that can see if
you are pre-diabetic
•Fasting blood sugar: 100-
125
•HgbAIC: 5.7-6.4
•Glucose Tolerance Test:
140-199
Make a Plan
• ƒ
Healthy Eating
• Consider weight loss, even losing a few pounds will help
• Honestly look at your diet and what you are eating
• Daily physical activity
• Get moving!
• Keep track of your progress
• Writing it down makes you accountable
• Consider joining a program designed to help you
achieve all of the above
A Few Words on Weight
•Work with your primary care
provider to determine ideal
weight
•Body Mass Index (BMI) is a
measure of body fat (high or
low)
•Based on height and weight
If your BMI is less than 18.5, it falls within
the underweight range.
If your BMI is 18.5 to 24.9, it falls within the
normal or Healthy Weight range.
If your BMI is 25.0 to 29.9, it falls within the
overweight range.
If your BMI is 30.0 or higher, it falls within
the obese range.
Healthy Eating

• Be careful of fad diets!

• Create a healthy eating plan
• Something that you can keep doing
• It’s all about balance
• Learn how to read food labels
• Learn about portion-sizes
• Know your triggers and danger zones
Eat This Not That
Plate Method
DIET – PORTION SIZE

 Meat or fish is about the size of the palm of your

 hand

 Fresh fruit is about the size of your fist

 Cooked vegetables, rice

…or pasta should fit in your
 cupped hand
Reading Labels
EAT A HEALTHY DIET

Choose healthy meals and snacks

 Fresh fruits and vegetables
 Low in saturated fat
 Low in cholesterol
 High in fiber
 Limit salt (sodium)
 Chose low fat and fat free dairy products
Calories

•Calories are used to Your weight is a result of the

balance between:
measure the energy
• Calories in from what you eat
value in food and and drink
beverages • Calories out from moving more
•Depends on fat, (planned and spontaneous activity
during your day)
carbohydrates (starches
If you want to change your weight,
and sugars), proteins you need to “tip the balance”.
and/or alcohol The best way to “tip the balance”
is to both eat and drink less and
be more physically active.
FATS

NOT ALL FATS ARE CREATED EQUAL!

Fats are necessary for the body to function

properly.
• Some promote positive health
• Others increase risk of heart disease
“Good Fats” = Unsaturated Fats
“Bad Fats” = Saturated and Trans Fats
GOOD FATS

Unsaturated fats and oils include:

• Canola
• Corn
• Sunflower
• Fish
• Olive
• Vegetables
• Soy
• Nuts
DIET – BAD FATS

Saturated Fats and Trans Fats increase

cholesterol levels - They are “BAD FATS”
SATURATED FATS:
 Coconut oil  Seafood  Meat
 Poultry skin  Dairy  Eggs
DIET – VERY BAD FATS

Trans Fats= Very Bad Fats

• Hydrogenated liquid oils
• Commercially packaged foods
• Fried food
• Packaged baked goods
• Vegetable shortening
• Hard stick margarine
Carbohydrates

• Rethink your diet

• Cut down on simple carbohydrates like
sugar
• Choose more complex carbohydrates
• No one size fits all
Rules of Carb
Engagement

1. Eliminate sugary Get Smart!

beverages •Begin choosing whole-grain
breads and pastas, brown rice
2. Foods with added and wild rice
sugar •Focus on the first ingredient
3. “White” foods ‘whole’ and at least three grams
of fiber per serving
Try:
Quinoa
Sweet potatoes
Yams or redskins
Keep your plate balanced!
(1 cup of carb per meal)
DIET – EATING OUT TIPS

Restaurant food can be high in saturated fat, calories,

and sodium. Even healthy choices may come in
super-sized portions.
• Choose broiled, baked, steamed, and grilled foods
NOT FRIED
• Get sauces on the side
• Practice portion control and plan to take food home
with you
• Beware of sides and condiments, like bacon and
cheese
ALCOHOL

 Avoid drinking too much

alcohol

 How much is too much?

 Men no more than 2 drinks of
alcohol a day
 Women no more than 1 drink
of alcohol a day
LIVING HEALTHY

• Eat a healthy diet

• Control blood cholesterol
• Maintain a healthy weight
• Exercise regularly
• Stop smoking
• Control blood pressure
• Reduce stress
EXERCISE

Get moving!
30 minutes 5x a week helps to:
 Maintain a healthy weight
 Lower cholesterol
 Lower blood pressure
 Reduce risk of stroke and
….heart disease
 Reduces potential for
….developing clogged
….arteries
MORE IS BETTER!
ACTIVITY

 A little activity can make you feel better

 Go for a walk with a friend
 Know your limits
 Don’t overdo it – Stop and rest if you feel tired
 Slowly increase your activity
 Take a walk at lunch
 Use the stairs
 Park far away and walk to your destination
Track Your Progress

• Start by writing down what you eat, drink and how

much exercise you do for a week
• Look at this and start to compare to what you have
heard today
• Find the items that are not part of a healthy eating
plan and make substitutes
• Look at exercise and begin to move a bit more
• Build from there!
STRESS

WAYS YOU CAN REDUCE

STRESS:
 Relaxation exercises
 Physical exercise
 Mediation
 Laughing
 Focus on your breathing and
take deep, refreshing breaths
Join A Program!

• CDC recommends joining a diabetes

prevention program (DPP)
• Make lasting lifestyle changes
• Work with trained lifestyle coach
• Learn how to eat health and be more physically
active
• Group support
QUESTIONS?

Thank You!

Guilford office: 203.458.4200

Hamden office: 203.288.1623
Resources

• American Diabetes Association:

• www.diabetes.org
• Center for Disease Control (CDC):
• https://www.cdc.gov/diabetes/basics/prediabetes.html

• https://health.clevelandclinic.org/what-to-eat-if-youve-been-
diagnosed-with-prediabetes/

• https://health.usnews.com/health-care/patient-
advice/articles/2018-03-02/got-prediabetes-6-nutrition-tips-
you-need-to-follow