Small adjustments can equal big results in diabetes prevention

by Judy Stringer

If there’s one troubling misconception about diabetes prevention, it’s that those at risk must make major lifestyle changes to keep it at bay, according to Rob Pekare, a registered dietitian and director of operations at Hudson-based GemCare Wellness.

In fact, leaning into activities such as restrictive diets, food elimination or two-mile runs can be counterproductive, Pekare noted, and may have negative consequences, such as nutrient deficiencies and physical injuries. 

“When it comes to taking care of yourself for the long run, it’s not a sprint. It’s a marathon,” he said. “So, the focus really should be on sustainable changes, establishing good habits, and a good relationship with food in your everyday routines.” 

Pekare explained that diabetes prevention programs like GemCare’s, which is a free virtual program accredited by the Centers for Disease Control, are designed to help  fine-tune daily activites and intercede before indidiuals advance to “full-blown diabetes.” 

Risk factors include obesity, family history and age. Although a significant portion of Americans reach advanced age without ever developing diabetes – about 70%, according to the CDC – the disease, particularly Type 2, occurs most often in middle-aged and older people. Decreased physical activity, excess weight and changes in blood sugar regulation and hormone levels are to blame. 

“As you age, your body is changing and those changes can combine with other factors like weight, behaviors and your family history to increase your individual risk,” Pekare said. 

He added that diabetes prevention really boils down to wellness advice – eat balanced meals, exercise regularly, regulate stress and get a good night’s sleep. So even those who aren’t at risk can benefit from heeding those lessons.  

“It’s really managing your weight, managing your blood pressure, and just incorporating good habits that, oh, by the way, are going to help you prevent diabetes down the road,” Pekare said.

From a diet perspective, he recommended “keeping it simple.”  

“Look at your plate. Is your plate colorful? Are you eating something different than you ate yesterday? Are there opportunities for you to mix in some fruits and vegetables at snack time?”

Ease into new exercise programs, as well. 

“People who do too much, too quick, will get sore and tired and not what to do it again when they feel awful the next day.”

Pekare urged those who think they or someone they love may qualify for its free classes to visit gemcarewellness.com to learn more about specific criteria. “It’s a community service and we want as many people as possible to benefit from this opportunity and make some positive changes,” he said.