World Diabetes Day is celebrated every year during the month of November. This year, the day is Monday, November 14, 2022. Much is said about this chronic condition, which has become the third leading cause of death in Puerto Rico. According to the Centers for Disease Control (CDC) in Puerto Rico, 1 in 3 people over the age of 64 lives with diabetes. Since 1996, Puerto Rico has consistently had one of the highest prevalences of diabetes in the Caribbean and the United States.
In light of this imminent public health crisis, it is increasingly important to understand the message of prevention and what the term prediabetes means. When your doctor or healthcare professional informs you that you have prediabetes, it is important to understand that this is a real, significant, and above all, reversible warning sign.
The term prediabetes can mean prediabetes. How is this achieved? With the following action strategies:
- Increase physical activity or movement
Consistent physical activity has multiple health benefits, one of which is maintaining blood sugar levels within the expected range. Activity or movement can promote weight loss if necessary and increases the body's ability to function with insulin.
The challenge is to try to do 150 minutes of physical activity per week, move more, dance more, walk more. Every little step means health, the more steps or minutes of activity, the healthier you are.
- Increase your consumption of high-fiber foods.
Dietary guidelines for the general population recommend consuming 20 to 25 grams of fiber daily. This can be achieved by increasing your intake of fruits, vegetables, grains, and whole-grain cereals. To help you, try the 5-a-day challenge (3 vegetables + 2 fruits or vice versa).
- Don't follow fad diets or seek information that isn't from a nutrition expert.
Many fad diets are just that—fads. Nutrition professionals are experts in designing realistic eating plans that help you get the most out of your food. The best eating plans are those that we can maintain throughout our lives, based on science and evidence. These plans should take into account your culture, your tastes, and your ability to purchase food.
Take action now. It is estimated that 25% of people living with prediabetes will develop the condition within the next 4 to 5 years. This can be prevented.
The author is Alana Marrero González, Lcda., MHSN, LND, a certified nutritionist/dietitian and diabetes educator (alanamarrero@gmail.com)
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