More than half the population of California adults has prediabetes or diabetes, and many of those cases are undiagnosed, according to a recent study by University of California Los Angeles (UCLA). Lake County rates tie for the highest in the state, with 63 percent of the Lake County residents estimated to have diabetes or prediabetes.
Lake County and the rest of California are not alone in this rising diabetes epidemic. The Centers for Disease Control and Prevention (CDC) reports that one in 11 Americans have diabetes, with that rate increasing to one in three for prediabetes. Like California’s struggle, many people are unaware of their condition and have not been diagnosed.
Why is the diabetes epidemic concerning? It is a deadly chronic disease, and rates are only increasing. The CDC states that diabetes diagnoses will be 1 in 3 if we continue at the current rate. Diabetes increases the risk of mortality by 50 percent, as well as increased risk for various other health complications, such as loss of vision and extremities, kidney failure, heart, disease and stroke. Aside from compromised health, diabetes is an expensive disease. Adults with diabetes may spend more than $100,000 more in medical expenses than those without diabetes.
With that being said, the purpose of this issue brought to light is to inspire change and implement strategies to fight and end diabetes, rather than accept the dim outlook of our current state. Type 2 diabetes is one of the most preventable chronic diseases and causes of death, and many preventable measures can be taken on the individual level.
The UCLA study suggests eating less fat, fried foods and sugar, as well as at least 30 minutes of exercise five days a week to delay and possibly prevent Type 2 diabetes.
It also notes the dangers of liquid sugar in comparison to other forms of sugar. This is because sugar in liquid form can reach our bloodstream much quicker than sugar that is eaten. This is a good place to start if you want to make one effective change. Note that sugary beverages are not limited to soda and sports drinks. Check the label on your drink — iced tea, juice, flavored water, whatever it may be — to see how much sugar it contains.
Other tips to prevent Type 2 diabetes adapted from the National Diabetes Education Program: Small Steps, Big Change Campaign to Prevent Type 2 Diabetes:
1. Use smaller dishes and utensils for portion control.
2. Find ways to be active. Start with 10 minutes in the morning, and work toward 30 minutes five days a week.
3. Eat more veggies. Pick a one new vegetable at the store this week. Have a salad for lunch every day.
4. Find ways to relax. Read a book, take a walk, or listen to your favorite music.
5. Trade white rice or white bread, for a whole grain, such as quinoa, brown rice or whole grain bread.
6. Use spices to cook with and in turn, reduce the amount of salt used.
7. Eat an orange instead of drinking orange juice.
8. Check the labels on food to see what ingredients are used and if the product is low in saturated fats, trans fats, cholesterol, salt and sugar.
9. Order grilled chicken instead of a hamburger when you are out to eat.
10. Slow down during meals. Try not to eat when you are bored or upset.
Who should utilize these tips? Some risk factors for Type 2 diabetes include family history, little to no physical activity or exercise and weighing too much. Whether or not you identify as being at risk, these suggestions to prevent diabetes support a general healthy lifestyle. These tips may also be useful for managing diabetes.
Change starts with the individual, but there is power in numbers. In Lake County, you don’t have to look far for support. Check with your healthcare provider to learn more about diabetes prevention and management. Invite a neighbor to go walking with you. Connect with a farmer for fresh produce. In supporting one another to make healthier choices, we can overcome diabetes together.
For more ideas and ways to connect, LakeCountyBeWell.com is the county’s online guide to all things healthy, including diabetes management resources and information on how to get involved in a community garden.
Ava Ryan, Lake County Garden Projects coordinator, can also be contacted by email at aryan@ncoinc.org regarding community gardens.
