Diabetes Awareness Month

November 2019

Big picture

Diabetes

Diabetes is one of the leading causes of disability and death in the United States. It can cause blindness, nerve damage, kidney disease, and other health problems. Luckily, with proper care, diabetes can be managed allowing those with it to live long, healthy lives. But unfortunately, not everyone knows they are diabetic or prediabetic which, if undiagnosed, could have drastic impacts on their health. According to the Centers for Disease Control and Prevention (CDC), one in four adults living with diabetes – 7.2 million Americans – don't know they have it.


Know Your Risks


There are several risk factors for the different types of diabetes including prediabetes, type 2 diabetes and type 1 diabetes, according to the CDC.


Pre-diabetes – You’re at risk for developing prediabetes if you:

• Are overweight

• Are 45 years or older

• Have a parent, brother or sister with type 2 diabetes

• Are physically active less than three times a week

• Have had gestational diabetes or gave birth to a baby weighing more than nine pounds

• Are African American, Hispanic/Latino American, American Indian or Alaska Native


Type 2 Diabetes – Those at risk:

• Have prediabetes

• Are overweight

• Are 45 years or older

• Have a parent, brother or sister with type 2 diabetes

• Are physically active less than three times a week

• Have had gestational diabetes or gave birth to a baby weighing more than nine pounds

• Are African American, Hispanic/Latino American, American Indian or Alaska Native


Type 1 Diabetes – Risk factors are not as clear as for prediabetes and type 2 diabetes and instead include:

• Family history, having a parent, brother or sister with type 1 diabetes

• Age, it’s more likely to develop type 1 diabetes when you’re a child or young adult


How can we help ourselves and others? Commit to a healthier Lifestyle


  • Losing weight is a key preventative measure. Encourage people to make small changes, like taking the stairs instead of the elevator
  • Talk to people in your community about getting regular check-ups
  • Instead of a cookie trays at work, bring foods that include fiber (fruits, vegetables, beans, whole grains and nuts)
  • Drink more water. Dehydration keeps your body from functioning well.
  • Get enough sleep. Insomnia and poor sleep quality increases the risk if diabetes and obesity. After noon avoid caffeine.
  • Manage Stress. Intense stress releases hormones that increase blood sugar and can lead to diabetes.
  • Stop smoking. Smokers are 50% more likely to develop diabetes
  • Visit your primary care physician annually and get a biometric screening to be sure you know your numbers

Pumpkin Tahini Soup



1 clove garlic

1 can of pumpkin puree

1/4 cup tahini

1 cup water

1 tsp curry powder

4 cups kale

4 slices bread (whole-grain or gluten-free)


Optional

Salt & pepper to taste

1 tbsp + 1 tsp olive oil


Peel and mince the garlic. Add it to a pan with the pumpkin, tahini, water and curry. Mix and heat until warm. Season with salt and pepper to taste.


Wash the kale and chop it into bite-sized pieces. Heat the kale until wilted, either in the microwave or just briefly in a hot pan. Season it with salt and pepper to taste, if desired.


Pour the soup into a bowl. Add the wilted kale in the middle. Sprinkle fresh black pepper on top and a drizzle of sesame oil or high quality olive oil, if desired. Serve with a side of toast.


You may use fresh pumpkin for this recipe. Substitute ½ of a sugar pumpkin per 1 can of pureed pumpkin. Cut the pumpkin in half and remove the seeds. Roast in the oven at 350F until it can be easily punctured with a fork. Scoop the flesh out from the skin and mash.

7 Scientifically Proven Benefits to Gratitude

As we naturally think about gratitude at the Thanksgiving Holiday it is great to know all the benefits!


1 - Gratitude opens the door to more relationships

2 - Gratitude improves physical health

3 - Gratitude improves psychological health

4 - Gratitude enhances empathy and reduces aggression

5 - Grateful people sleep better

6 - Gratitude improves self-esteem

7 - Gratitude increases mental strength


To learn more about why visit Psychology Today