Get a jumpstart on spring cleaning by freshening up your health and wellness habits to prevent a largely preventable disease — type 2 diabetes.

With type 2 diabetes, cells don’t respond normally to insulin (insulin resistance), and the body can’t keep blood sugar at normal levels. This can lead to serious complications such as heart disease, vision loss and kidney disease, according to the Centers for Disease Control and Prevention. 

Diabetes is widespread: more than 30 million Americans have the disease, 90 to 95 percent of whom have type 2 diabetes, according to the CDC.

Locally, type 2 diabetes was the No. 1 medical issue facing those on Richland County’s insurance in 2018. Almost one in five medical claims from those on the county plan was for diabetes, up 2 percent over 2017. The per patient, per month cost for diabetes jumped 36.3 percent year over year. 

Approximately 84 million American adults—more than 1 out of 3—have prediabetes, and of those with prediabetes, 90 percent don’t know they have it, according to the CDC.

If left untreated, prediabetes can progress into type 2 diabetes. Find out if you could have prediabetes by taking an online risk assessment. 

You’re at risk for developing type 2 diabetes if you

  • Are male
  • Are 45 or older
  • Are overweight
  • Are physically inactive
  • Have a family history of type 2 diabetes
  • Have high blood pressure
  • Have had gestational diabetes (diabetes during pregnancy)

Although some of these risk factors are unavoidable, there are ways to reduce the risk of type 2 diabetes. Check out these tips from Kelly Burwell, Diabetes Prevention Program Coordinator, and registered nurse Margaret Lin, a Diabetes Prevention Program Lifestyle Coach, both with OhioHealth Mansfield Hospital. 

Clean out the fridge and pantry

Swap foods and beverages that are high in calories, salt and sugar for fresh fruits, vegetables, whole-grain foods, lean meats and low-calorie drinks. Trade trigger foods and processed foods that can lead to overeating for foods high in nutrients.

“To do that you’ll need to read your food labels,” Lin said.

Take this opportunity to toss any expired foods rotting away in the fridge or any old herbs and spices that are past their prime.

Enjoy the great outdoors

Now that spring has sprung, go get some fresh air. Go on a walk, a bike ride or a hike — whatever your preference, just get active.

Have some landscape projects on your to-do list? Make them part of your fitness routine.

“You can spring clean the outside of your home and lawn by fixing up your flower bed or picking up limbs,” Burwell suggested.

Get up and get active 

Take advantage of the local fitness opportunities, from gyms and studios to a wide array of classes that are offered in the area. Tip: search “fitness events near me” on Facebook to find local classes.

If you’re into running, try the weekly parkrun (a free 5K) at North Lake Park. You could also get plugged into a local running club, like the Mansfield Area YMCA Running Club. 

Hit up the Richland B&O Trail or take part in cycling opportunities like Slow Roll Mansfield or Slow Roll South (Lexington). 

The Richland County Park District, along with the Slow Roll Mansfield and Slow Roll South (Lexington) cycling groups, are hosting two rides on the Richland B&O Trail as a part of the Rails to Trails 2019 Opening Day celebration on Saturday, April 13. 

OhioHealth will host its “Spring Into Fitness” Open House from April 1 – 7. This week-long open house is a chance to try out the facilities and equipment, attend group exercise classes and experience membership privileges at no cost and with no obligation at the Ontario Health & Fitness Center and the Wellness & Prevention Center in the Medical Offices at Mansfield Hospital.

“It’s a really great opportunity to try something new,” Burwell said of the open house.

Manage stress

“Set yourself up for success when it comes to stress,” Lin said. “It’s important to have a calm moment to collect yourself before facing the day.”

Three strategies to handling stress could include practicing yoga, meditation or gratitude.

“Before you get to the point of being overwhelmed, start a new routine of daily yoga, meditation or gratitude to keep things in perspective,” Lin said.

Schedule an appointment with your doctor

Take this time to give your physician a call and schedule your annual check-up (if you haven’t already).

“It’s important to prioritize your own health,” Burwell said.

Find support

The journey to health and wellness doesn’t have to be traveled alone. In fact, having the accountability and support of a friend or two can help you see it through.

You can find that support in all sorts of ways, including the Diabetes Prevention Program. This CDC evidenced-based program allows you to work with a trained DPP lifestyle coach to help you lower your risk of getting type 2 diabetes by up to 58 percent.

You’ll learn how to eat healthy, add physical activity to your routine, manage stress, stay motivated and solve problems that can get in the way of healthy lifestyle changes.

There’s also the support from others who are working on the same goals as you.

Contact the OhioHealth Mansfield Diabetes Prevention Program at 567-241-7199 to learn more. 

Don’t delay in making improvements to your health. Start today, which happens to be American Diabetes Association Diabetes Alert Day.