Lifestyle changes key to diabetes prevention
Bob Ratti’s wakeup call came almost a year ago when his doctor told him he had type 2 diabetes. If he didn’t make some lifestyle changes soon, he would be at risk for heart disease and other health problems.
“Tests showed my glucose levels were too high,” said Ratti, a San Mateo resident. “I had no idea. I felt fine.”
More than 17 million Americans have diabetes. Many, like Ratti, don’t know it because they have no symptoms. Another 16 million have pre-diabetes, which also can increase your risk of heart disease and become diabetes if left unchecked.
“Research now shows type 2 diabetes can be controlled and even prevented or delayed with healthy lifestyle changes, such as proper diet and regular exercise,” said Cindy Rudolph, RN, CDE. “Moderate aerobic exercise 30 minutes a day, five times a week, can be more effective than medication in many cases.”
Determined to control his diabetes without medication, Ratti met with Rudolph to discuss the lifestyle changes he needed to make, starting with his eating habits.
“I love bread and pasta, but too many carbohydrates make my blood sugar go way up,” Ratti said. “I still eat the foods I like, but in smaller portions. I also eat less fat and more healthy foods.”
Ratti began walking his dog every day and lost more than 30 pounds. His blood glucose levels are under control, and he feels healthier than ever. “It’s incredible how much better I feel and how much more energy I have. I’m on the go all the time now.”
You don’t have to wait until you have diabetes to do something about it, said Rudolph, who co-teaches the two-hour “Ounce of Prevention” class for people who have one or more diabetes risk factors.
Participants undergo a fasting blood glucose test, blood pressure check and other screenings to determine if they have pre-diabetes. Afterwards, everyone enjoys a light breakfast and learns how to eat healthy, establish an exercise program and set personal lifestyle goals to help reduce risk.
The next class is Saturday, Jan. 25, 8:30 - 11:30 a.m., at the Wellness Center. Cost is $8/$5 age 62+. An eight-hour fast (water, meds only) and pre-registration are required.
Call 696 5600.
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