Diabetes can be prevented

By Dr. Kristin Graziano

Did you know --

Diabetes can be prevented?

Native Americans are at high risk for getting diabetes?

You can delay or prevent diabetes, even if you are at risk or it runs in your family?

Living a healthy lifestyle will also help keep your children healthy?

People with pre-diabetes, sometimes referred to as "borderline diabetes," are at higher risk of getting diabetes?

People who had diabetes during pregnancy are at higher risk of getting diabetes?

Being overweight makes a person more likely to get diabetes?

A Message of Hope

A recent scientific study proved that people who are at risk for diabetes can delay or prevent the disease by changing to a healthier lifestyle. This brought a message of hope to people at risk, since there is now proof that they can prevent or delay getting diabetes. In Tuba City, the Diabetes Prevention Program (DPP) can help you learn how to make healthy changes that will increase your chances of keeping diabetes away. These are the things that will help:

Eat a balanced, low-fat diet with lots of fruits and vegetables. Avoid pop and other sugared drinks, processed foods, and fast food.

Exercise 150 minutes per week. Most people do brisk walking 30 minutes a day, 5 days a week.

Lose 7% of your body weight in 6 months time. For many people that means losing about 10-18 pounds.

What is the Diabetes Prevention Program (DPP)?

In Tuba City, we have been offering the DPP to adults (people 18 years of age or older) for the past 3 years. The program is made up of 16 lessons that are taught at the Family Wellness Center. The classes are held once a week, and teach DPP participants about nutrition, exercise, and making healthy changes. You have to work on being healthy every day, and the program and staff will help you reach your goals. As part of the program you will be able to get your blood sugar, cholesterol, and other lab tests done. You will also be able talk with one of our DPP doctors to go over the results of the blood tests and to see if the program is right for you.

This year we were able to expand our Diabetes Prevention Program to the chapters in our neighboring communities. So, we are now also offering the program in Kaibeto, Coppermine, and Gap. Next year we will also hold the program in Tonalea and Coalmine. In 2008, we will be out in Cameron and LeChee. Look for us at health fairs and screening events in these communities.

Why Should I Care?

Unfortunately more and more people are getting diabetes. People are eating less healthy, and not getting enough exercise. This is happening all across the United States, but especially here in Indian Country. Not only that, but people are getting diabetes at younger ages, even as children! This didn't happen 10 or 20 years ago. Also, more people are overweight now, and that increases the risk for diabetes.

The good news is it doesn't have to be this way - diabetes can be delayed and even prevented.

If you would like to start living healthier, and learn how to keep your family healthy, please think about participating in the Diabetes Prevention Program. We all need to take action now to stop the rising numbers of diabetes in our communities. Check the chart below to see if you are at a healthy weight. If you weigh more than you should for your height, the DPP may be for you!

If you are 5 feet tall, you should weigh between 105 and 125 pounds

If you are 5 feet 3 inches tall, you should weigh between 120 and 135 pounds

If you are 5 feet 6 inches tall, you should weigh between 130 and 150 pounds

If you are 5 feet 9 inches tall, you should weigh between 135 and 165 pounds

There are many ways to find out about the program. If you have a doctor in Tuba City, they can give you more information. Another way is to call the Diabetes Prevention Program at (928) 283-2457. The Diabetes Prevention staff often participate in local community health fairs - if you see them, ask them about the program.

Dr. Kristin Graziano is a Diabetes Prevention Program Physcian and member of the TCRHCC Wellness Committee.

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