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Change everyday habits to prevent or successfully manage diabetes. Need assistance? Reach out to Hy-Vee dietitians and pharmacists —they can help you live safely with diabetes.

DIABETES

Diabetes occurs when the body can’t properly make or use insulin, a hormone that channels fuel (glucose) from carbohydrates in food into cells for energy. The result is a buildup of glucose in the bloodstream. Immediate symptoms of excess sugar in blood can include excessive thirst, blurry vision, fatigue, and numbness or tingling in hands or feet. Over time, high blood glucose can cause serious health issues as cells become energy-starved. Problems include blindness, poor circulation and damage to nerves and organs. Diabetes also heightens risks for heart attacks and strokes. Diabetes is the seventh leading cause of death for Americans.

An estimated 30 million Americans have some form of diabetes, and 7 million don’t know they have it. In addition, 84 million U.S. adults have prediabetes, slightly high blood sugar signaling the possibility of developing diabetes. With numbers like these, it’s essential to learn your blood sugar level and take stock of risk factors you can control: diet, weight, physical activity and lifestyle factors such as smoking. It’s possible to prevent prediabetes and Type 2 diabetes—by far the most prevalent type—through smart lifestyle choices. Hy-Vee can help with those choices through education, products and programs.

PREVENT

a few lifestyle changes could prevent, manage and even reverse diabetes. follow these changes below, and reach out to Hy-Vee for help.

Group of fruits, vegetables, beans and whole grains

diet

Hy-Vee dietitians explain food labels, offer personalized meal plans and host classes, tours and events virtually or in person. Call or stop in to speak to your local dietitian or visit the Healthie app for a one-on-one online consultation.

EAT THE GOOD Focus on complex carbs (fruits, vegetables, beans, whole grains), which have vitamins and minerals; they also contain fiber, which moderates digestion and blood sugar levels. Low-fat protein such as fish, chicken and beans can control weight. Try cutting 250 calories each day—it might help you lose half a pound each week.

LIMIT THE BAD Pass on refined-sugar treats—cookies, cake, white bread, candy—which create blood sugar spikes. Limit saturated fats (high-fat dairy, sausage, bacon, hot dogs) and avoid trans fats (baked goods, processed snacks), as diabetes can accelerate development of clogged arteries. Limit alcohol to 1 drink per day for women, 2 for men.

QUIT THE SMOKING Chemicals in cigarettes cause inflammation throughout the body and stunt insulin’s ability to regulate blood sugar. Smokers are up to 40 percent more likely to develop Type 2 diabetes than nonsmokers. Hy-Vee’s Quit for Good program offers a six-session class, headed by a pharmacist, to help smokers learn to quit.

ASK A DIETITIAN Chat virtually with a dietitian via the free Healthie app. “Getting to know an individual’s daily routine and food likes and dislikes helps us assist with small lifestyle changes that may have a big impact toward better health,” says Anne Hytrek, Hy-Vee dietitian.

Find Your Dietitian

Regular exercise makes the body’s cells more sensitive to insulin. During exercise, muscle cells are better able to accept glucose for energy than while sedentary, so regular physical activity is a key part of weight management and prevention of diabetes and prediabetes. Health experts recommend 150 minutes of moderate physical activity each week. Some help from Hy-Vee:

HY-VEE KIDSFIT APP The Hy-Vee KidsFit interactive app engages children and teens with games and kid-friendly at-home exercise videos to encourage them to stay physically active. The app also offers guidance on nutrition and healthy living in general.

WELLNESS CAMPAIGN Hy-Vee dietitians host Smart Carb Cooking, and the Healthy Habits program, which teach what a healthy carbohydrate balance looks like. Also in November: a free A1C screening tour throughout Hy-Vee’s eight-state region.

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exercise

AErobic exercise can improve the movement of glucose to muscle cells up to five-fold, according to the American Diabetes Association.

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TYPE 1 Previously referred to as juvenile-onset diabetes, Type 1 diabetes is caused by an autoimmune attack on the pancreas that stops production of insulin. It usually occurs in children and young adults but can afflict any age. About 10 percent of those with diabetes have Type 1. It has no cure and cannot be prevented; insulin must be taken daily.

TYPE 2 Type 2 diabetes is caused when cells do not make insulin or do not respond to it. It occurs mostly in those middle-age and older, although it can start in childhood. Almost all diabetes cases are Type 2. Weight control and the right diet help manage—and in some cases reverse—Type 2 diabetes.

GESTATIONAL This variety of diabetes occasionally occurs during pregnancy and usually ends after. Pregnancy hormones make cells insulin-resistant. A woman who develops gestational diabetes might have a higher risk for Type 2 later in life.

defining diabetes

Three types of diabetes cause the insulin response:

try to include moderately intense activities like swimming, walking, light bicycling, tennis and volleyball.

SLOW DOWN

try to include moderately intense activities like swimming, walking, light bicycling, tennis and volleyball.

Change everyday habits to prevent or successfully manage diabetes. Need assistance? Reach out to Hy-Vee dietitians and pharmacists —they can help you live safely with diabetes.

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