Issue link: http://viewer.e-digitaledition.com/i/911851
TAKING STEPS Patient education is a priority for Dr. Thomas. When patients are diagnosed with prediabetes, it can take "five years or less" to progress to diabetes if serious changes aren't made, Dr. Thomas says. So she encourages her patients to get ahead of the curve by adopting habits early on that will keep diabetes at bay. Among them: − Lose excess body fat. Being overweight is one of the big risk factors. Slower weight loss — about 1 pound a week — is more sensible than a crash or fad diet that doesn't change eating habits. − Read the labels on food packages. Pay attention to the fat, sugar and sodium contents. Eat more veggies and, in moderation, fresh fruit. A diet of processed or fast foods is a big contributor to the diabetes explosion in this country, Dr. Thomas says. − Move more. Aim for 45 minutes of activity at least four to five times a week. You can break it into 15-minute chunks to make it easier. If you're parked in front of the TV, get up and walk in place. For those starting out on a dedicated walking program using a smartphone, begin with 6,000 steps a day and work up to 10,000 steps daily. − Stress less and sleep more. Find outlets that give you a break from an overly hectic life, which can lead to less time for planning healthy meals and exercise. Moving Toward a Healthy Life Joel Finnigan, 47, suffered a mild stroke in April 2017 but was also diagnosed with Type 2 diabetes. He now uses diet and exercise to manage his condition, specifically with five-mile walks along Bayshore Boulevard in Tampa. He suggests slowly implementing healthy foods in your diet to break bad habits. "The hardest part is staying motivated," he says. Finnigan points out that having a workout buddy can help keep you honest about your activity. For him, the process is working. He has lost 50 pounds since April. "You have to do it," he says. "You have to make a move." TALK WITH YOUR DOCTOR ABOUT WAYS TO GET MOVING AND GET AHEAD OF DIABETES. VISIT 4HEALTHIER.ME/TGMG-DOCS. Joel Finnigan gets his steps in on Bayshore Blvd. Type 2 diabetes is generally not reversible and can only be treated. Prediabetes, a condition that increases the risk for developing Type 2, can be reversed. 13 Winter 2018 / tgh.org