According to the American Diabetes Association, an estimated 37 million Americans have diabetes. An additional 96 million Americans, or one in four, have prediabetes. Even so, with the right strategies and support, diabetes can be prevented or successfully managed.
In recognition of World Diabetes Day on November 14, Family and Community Medicine Associate Professor Ksenia Blinnikova, MD, MPH, offered guidance regarding diabetes prevention. Blinnikova is a family medicine physician with a particular focus on diabetes. She also hosts weight management clinics at UAB-Highlands Family and Community Medicine on Friday afternoons.
First, accurate monitoring is important. Hemoglobin A1C is an indicator of blood sugar control and shows an average percentage of blood sugar within the last three-month period. Testing Hemoglobin A1C is an easy and accurate way to screen for and monitor diabetes. An HbA1C range between 5.7% and 6.4% indicates pre-diabetes, and a higher likelihood of developing diabetes.
Lifestyle modification is the basis for blood sugar management. Making small, dietary changes and introducing regular exercise can help delay the onset of diabetes or even reverse a patient’s pre-diabetic blood sugar range. Blinnikova recommends eating a high-fiber diet, limiting sugary beverages, and choosing fish or poultry over processed meats. Working with a registered dietician to develop a well-balanced diet can help make changes sustainable. UAB Family and Community Medicine has dieticians available in our clinics to work with patients directly.
Exercise also plays an important role in maintaining a healthy weight and blood sugar level.
Ksenia Blinnikova, MDFor people who have not been exercising regularly, Blinnikova recommends starting with five to 10 minutes a day and slowly increasing intensity and duration. Choose an activity you enjoy - walking, jogging, biking, etc. – and keep moving. Every minute counts! The minimum recommended amount of physical activity is 150 minutes of moderate intensity exercise per week. Moderate intensity translates to an activity that makes it difficult to talk to someone or sing a song while you do it.
A primary care provider can help an individual get started, and provide more specific recommendations for dietary modifications and exercise to prevent or manage diabetes.
If you want to begin today, please call 205-934-9700 to make an appointment at one of our UAB Family and Community Medicine clinic locations. There, you will find family medicine providers, dieticians and sports and exercise medicine providers ready to help.