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Reducing Your Risk - the Diabetes Prevention Program · Talking FACS

• 0:01
  Welcome to talking facts,
• 0:03
  what you need to know about family food,
• 0:05
  finance and fitness.
• 0:07
  This nationally recognized award winning podcast is hosted by the University of Kentucky Family and consumer sciences extension program.
• 0:16
  Our educators share research knowledge with individuals,
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  families and communities to improve quality of life.
• 0:24
  Hello and welcome to talking facts.
• 0:26
  This is your host,
• 0:26
  Dr jennifer Hunter,
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  assistant director for family consumer sciences extension at the University of Kentucky.
• 0:33
  Today,
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  I'm pleased to be joined by dr heather norman Berghof,
• 0:36
  an extension specialist for food and nutrition in the department of dietetics and human nutrition.
• 0:42
  Welcome heather.
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  It's great to be back with you,
• 0:44
  jennifer.
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  It is.
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  I'm thrilled to have you back.
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  And today we're gonna talk about reducing an individual's risk of diabetes and we're gonna specifically focusing on a program called DPP or the diabetes prevention program.
• 1:00
  So I want to get started by talking a little bit about diabetes that we know diabetes is a serious concern for folks all across the country,
• 1:10
  but especially here with in Kentucky and we often hear pretty startling stats.
• 1:16
  But what is it that really puts people at increased risk for developing type two diabetes.
• 1:22
  This is a great place to start before we kind of get into what this program is and things we can do to reduce our risk.
• 1:29
  So just so everyone understands when we're talking about preventing diabetes.
• 1:32
  This is usually in reference to type two diabetes and this is a condition where our body can make insulin to a degree which is necessary for our body to be able to use glucose,
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  but it doesn't necessarily work as well as it should.
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  So this is when we see our blood sugar levels start to rise.
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  And what we know is that this type of diabetes can be prevented or delayed,
• 1:55
  which is a great thing.
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  So we have a little bit of control there and it's well studied and there are several risk factors that have been identified for this type of diabetes and some we can control and some we can't,
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  So the ones that we can't control our age,
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  we're just,
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  we're gonna age,
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  we can't control that.
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  And being over 45 years of age actually can increase your risk for developing diabetes,
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  a family history.
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  Specifically,
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  if you have a close family member who has been diagnosed and then there are certain races and ethnicities who are also at a greater risk,
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  including African,
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  Americans and individuals who are Hispanic.
• 2:29
  Now there are things we can control and this is where we can make a difference and that is how much exercise or physical activity that we have.
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  So if we have a lack of exercise or too much sedentary time,
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  we're going to see an increased risk.
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  Dietary choices are obviously incredibly important,
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  especially if that diet is high and unhealthy fats and added sugar.
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  And then ultimately,
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  those things can contribute to gaining weight or being overweight or obese.
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  And so those are things that we can control in choosing how much activity we have and the types of foods that we eat.
• 3:02
  Excellent.
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  Is there a way to determine if we are an individual that's at increased risk?
• 3:08
  Absolutely.
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  And this is helpful so that once we know were at increased risk,
• 3:12
  we can actually make those lifestyle changes that we need to to either prevent or delay the onset of diabetes in the long run.
• 3:19
  And so there are several resources that have been developed that help individuals determine their risk level.
• 3:25
  Um and this is also really informative if you don't really know where to start when you want to have a conversation with someone that's on your health care team,
• 3:32
  maybe you're not sure how to bring this up talking to your primary care provider or someone else that you see regularly.
• 3:38
  Now one of those resources that I want to share and we'll plug this in the show notes is a short seven question survey that has been developed by the American diabetes Association and the Centers for Disease Control Prevention.
• 3:52
  And in one minute since simply answering these questions,
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  it's gonna give you a good idea of whether or not you're at increased risk of having prediabetes,
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  which is you haven't been diagnosed with diabetes yet.
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  But your blood sugar is at a level that is above what that normal range should be or if you're at high risk of developing type two diabetes.
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  And so you simply just need to be able to answer some questions about your age,
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  your gender.
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  If you're a woman,
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  if you've had gestational diabetes family history,
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  what your blood pressure is,
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  how active you are and then having an idea of your height and weight.
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  And there's a really quick online version of this survey.
• 4:30
  Again,
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  we will link that in the show notes and it's very easy to fill out so heather if I do this survey or if I have concerns or I visited with my health care professional and I want to reduce the risk,
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  what can I actually do?
• 4:44
  Yeah.
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  So as I mentioned already,
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  the great thing is we can prevent or delay the onset of diabetes even if you are at high risk or if you have risk factors that you can't control.
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  So first of all,
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  just try to look for ways to add movement into your day.
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  This doesn't have to be you know,
• 5:00
  planned exercise,
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  attending an exercise class,
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  but simply just trying to make your days a little bit more active.
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  Just a little bit more movement.
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  We do want to shoot for 30 minutes of activity for at least five days out of the week.
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  But even more is great.
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  It could simply be adding in a five minute walk if you're starting from zero just to kind of build up over time.
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  The activity in your day.
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  The next thing is to bulk up your diet with brightly colored vegetables.
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  Look for whole grain options when possible like brown rice and oatmeal and when you can choose whole fruits over fruit juice just because you're getting all the nutritional bang for your buck when you eat whole fruit rather than juice itself.
• 5:40
  And then try to look for foods that are high in fiber because we actually know that those are beneficial for managing our blood sugar and keeping it in the normal range.
• 5:49
  So again,
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  I want to make this plug for the diabetes prevention program,
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  which he brought up at the beginning of this talk.
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  And this is a program that was established by the Centers for Disease Control Prevention or the C.
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  D.
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  C.
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  And it's a year long program which immediately sounds very ominous but it does.
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  It's really 22 to 26 meetings over the course of a year.
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  Um and you're working within a group.
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  So you really developed this really tight knit social network where you're all working together to implement some of these lifestyle changes and make them sustainable and make them last.
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  So that's why it's a year long because it really takes a long time for us to change these lifestyle behaviors.
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  And the evidence about how effective this program is is pretty incredible.
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  So those who complete the program essentially cut the risk of developing type two diabetes by almost 60% and that's even higher for folks who are at the age of 60 or older.
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  So the older you get,
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  we know age is a risk factor.
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  This can be incredibly effective at delaying or preventing the onset.
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  It's offered all throughout Kentucky and it's actually a covered benefit for several different medical insurers.
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  So you might want to look into that if you have medical insurance to see if they cover this for you.
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  A great place to check is with your local health department,
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  your local doctors office or even the extension office.
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  And they may have information about a nearby group and those that are around the Lexington area,
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  specifically the UK healthcare barn,
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  stable brown um diabetes center offers this program both in person and virtually.
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  And then the last thing that I'll add here is that if your resident here in Kentucky,
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  the Kentucky cabinet for Health and Family services has a diabetes prevention and control program.
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  That keeps an up to date list of all the organizations across the state that offer the program.
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  And we can also link their website in the show notes as well if you want to explore and see if there's a program that's being offered near where you live?
• 7:40
  Great resources heather.
• 7:41
  Thank you so much for sharing those as we wrap up today.
• 7:45
  Can you just talk briefly about if you're concerned or if you think that you have a increased risk factors about how to reach out to your health care team or what are those conversations you should be having.
• 7:58
  Yeah,
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  that's that's a great thing to end on here.
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  So remember only your health care team can tell you if you have diabetes or not.
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  So we've kind of talked about identifying if you're at risk,
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  but it really does require specific tests to look at your blood blood sugar levels and other factors and the information related to risk factors and strategies for reducing risk again are just a great starting point for you to have discussions with your healthcare providers about diabetes if you are concerned.
• 8:23
  And I do think that if an individual was concerned and their health care provider agreed that they were at increased risk for developing diabetes,
• 8:32
  that an individual could directly asked their their provider about the diabetes prevention program.
• 8:37
  Absolutely.
• 8:38
  As you've mentioned a couple times heather that you've shared several great resources websites,
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  information that we will link for our listeners in today's podcast podcast.
• 8:49
  Show notes,
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  I should say.
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  Thank you so much for joining us today and sharing about How to really kind of do it,
• 8:57
  do a self check about some concerns associated with the development of type two diabetes as well as some potential options to reduce risk.
• 9:07
  Thank you,
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  jennifer,
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  thank you for listening to talking facts.
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• 9:22
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• 9:41
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• 9:43
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• 9:46
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• 9:51
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• 9:52
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• 9:54
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• 9:56
  mm hmm.