As the end of summer nears, two things happen with great reliability in southern Indiana. The corn gets tall, and my phone starts ringing with parents who need a physical signed by Friday.

I understand completely. The summer gets away from all of us. But if I could give parents one piece of advice before the first bell rings, it would be this: the annual well-child visit deserves a spot on the back-to-school list, right up there with the new backpack, as well as the shoes that fit in June and mysteriously do not fit in August.

Why the well-child visit is important

A yearly physical is more than a signature on a form. It’s a chance to see whether your child is growing and developing the way we’d expect, to make sure vaccinations are current, and to confidentially talk through balanced meals, sleep, exercise, and any worries about learning, behavior, or mood. It’s also when we can knock out those annual forms, the ones that always seem to turn up in a folder the night before they’re due.

As a reminder on vaccines, Indiana requires certain immunizations for school attendance, with additional ones at key grade levels. These include kindergarten, sixth grade, and twelfth grade. That list generally includes DTaP/Tdap, polio, MMR, chickenpox, hepatitis A and B, and the meningococcal vaccine for middle and high school students.

Since they don’t come up every day, that may sound like a lot, and parents oftentimes have questions. This is one of the reasons it’s good to have a direct conversation with a qualified medical provider.

Addressing physical issues that can inhibit learning

Vision and hearing are worth a look, too. In three decades of practicing medicine, I have never once had a child walk in and announce in a voice that only children have, “Doctor, I believe I need corrective lenses.”

What I hear instead comes from parents: “he squints,” “she gets headaches,” or “he asks us to repeat everything,”

The point? Sometimes the difficult issue that seems to come across like a school problem is really an eyeglasses problem.

When you should connect with the school nurse

If your child manages asthma, diabetes, allergies, or seizures, please connect with the school nurse before the year starts. Send updated medication orders, refresh emergency contacts, and check the dates on inhalers and epinephrine auto-injectors. Expired rescue medication in the nurse’s office does nobody any good.

School issues:  simple worry, or attention-sapping anxiety?

Mental health belongs on the list as well. Going back to school brings excitement and, for plenty of kids, a knot in the stomach. Ask how they’re feeling about it. Ask about friendships, about bullying, about what they do when something feels like too much. If you notice changes in sleep, appetite, mood, or behavior that stick around more than a couple of weeks, a one-on-one talk with your provider is a good idea.

The rest is old-fashioned and still true. Think about starting bedtimes and wake-ups a week or two early, because nobody adjusts to a 6:30 alarm overnight. Children ages 6 to 12 need nine to twelve hours of sleep; teenagers need eight to ten. Eat breakfast. Move every day. Put the screens down before bed. Wash hands, cover coughs, skip the shared water bottle, and stay home with a fever or a stomach bug.

And you athletes: drink a lot of water, wear the gear, and tell a coach immediately about any head injury.

Finally, don’t wait. Schedules usually fill fast as summer comes to a close, and the calendar always wins. Call now, and help your child start the year healthy, confident, and ready to learn.

Board-certified in family medicine, Curtis Thill M.D. has seen multiple generations of children at Southern Indiana Community Health Care on their way back to school.

The post If I Could Give Parents One Piece of Advice… appeared first on Southern Indiana Community Health Care.

Men sometimes joke that they take their cars in for service more often than they see their own physicians. A sobering fact? With more than three decades of seeing men patients in southern Indiana, I can tell you from experience that the cost of that joke can rise steeply after age 50.

In many instances, throughout their adult lives, men are often more reluctant to schedule an annual check-up. Plus, during their working years, it’s really easy to grab a juicy double cheeseburger and fries for lunch, washed down with a sugary beverage that can make your pancreas cringe. If one lights up for a quick smoke before going back to work, your whole body has to compensate–which all adds up over time.

When men hit their 50s, we start seeing both the accumulated toll of actions like the above, and also many natural and normal changes in men’s bodies and minds.

So, if you’re younger than 50, think about seeing your medical provider once a year just to kick the medical tires and make certain nothing’s percolating under the hood. Meanwhile, if you’re now past the 50 mark, here is what to expect-and actions to consider–decade by decade.

Your 50s: Build the Foundation

While there’s no reason why men can’t continue to live a full life when they hit 50, it is the time to take stock. Here’s a grim but real fact: heart disease remains the leading cause of death in American men, and the 50s are when risk becomes real.

What might you expect? Blood pressure creeps up, cholesterol may misbehave, and stubborn belly fat tends to settle in. Many men begin to notice diminished energy, slower recovery from exercise, and changes in libido. There are steps to take to manage these changes.

What to do at age 50+:

• Schedule annual blood pressure, cholesterol, and blood sugar screenings.
• Begin colorectal cancer screening–typically a colonoscopy every 10 years starting at age 45.
• Have an honest, shared-decision conversation with your medical provider about a baseline PSA test to detect prostate cancer early.
• Get serious about punching in about 150 minutes of moderate aerobic activity weekly, plus two sessions of resistance training to preserve muscle and bone density.

Your 60s: Sharpen the Focus

The 60s are when accumulated habits show their dividends–or their bills. Bone density declines, joints can stiffen, and roughly one in five men face clinically low testosterone, which can affect mood, memory, sleep, and abdominal fat. Cognitive processing speed—how you think–naturally slows. This is normal aging, not dementia.

Action steps for this decade:

• Continue PSA discussions with your provider through age 69.
• If you have ever smoked, ask about a one-time abdominal aortic aneurysm ultrasound between ages 65 and 75, and consider annual low-dose CT lung cancer screening.
• Protect your brain: prioritize sleep, treat hearing loss (a major modifiable dementia risk), stay socially engaged, and lean toward a Mediterranean-style diet (that’s an easy Google search for more info).
• An important point: resistance training twice weekly is no longer optional. It is a major preventative defense against falls, frailty, and metabolic decline.

Your 70s: Preserve Function

In the 70s, the goal shifts from optimization to preservation. The new metric is function — balance, strength, independence, and mental sharpness.

Action steps for this decade:

• Review every medication annually with your medical provider. Polypharmacy—defined as taking five or more drugs, represents a leading cause of falls and confusion.
• Add balance and flexibility work–tai chi, yoga, or simple single-leg stands–to your weekly routine.
• Stay socially and intellectually active. Seek out opportunities for getting together with people–loneliness carries a mortality risk comparable to smoking.
• Be informed and safe – talk with your provider about vaccinations for shingles, pneumonia, RSV, and influenza.

And here’s a critical consideration for everyone: smoking or using tobacco in any form is dangerous to your health at any age. Want to quit but need some help? Pick up our free “Quit Kit” at any of our clinic locations (see locations here: https://sichc.org/locations/).

The Common Thread

Across all three decades, the formula is unchanged: move daily, eat real food, sleep seven hours, manage stress, stay connected, and don’t skip the screenings. Aging is inevitable. The decision and outcome to age well is based on you.

A board-certified family physician, Dr. Curtis Thill has seen multiple generations of men over three decades of practice in southern Indiana.

The post Aging Well – A Decade-by-Decade Guide for Men in Their 50s, 60s, and 70s appeared first on Southern Indiana Community Health Care.

Did you know that September is Self-Care Month? This month is a gentle reminder that positively taking care of oneself isn’t self-centered, it’s essential. For many of us, fall is the season when kids are back in school, when our schedules shift, and for some, a time of pumpkin-spiced everything. But while we’re busy keeping calendars in line and wardrobes ready for cooler weather, our own well-being can quietly slip further towards the bottom of the list.

As a long-time family physician, I can confirm that self-care is more than a one-off pledge to sometimes taking care of business.  It’s about steady, everyday choices that protect your body, mind, and emotional health. In fact, many healthcare professionals encourage patients to think of self-care as part of their “prescription for prevention,” an important addition to regular medical checkups and seeing your provider.

Embracing practical and sound self-care works best when it’s part of one’s healthcare journey, walking alongside a trusted provider.

Why self-care matters

I know from experience what providers see firsthand when self-care is ignored. I know that people can get busy with day-to-day life, but when one is not taking care of oneself, chronic stress, unhealthy diets, lack of sleep, and skipping routine checkups don’t just add up—they can multiply. Practicing principles of sound self-care – coupled with a working relationship with a healthcare professional – can re-focus away from crisis and more toward prevention.

Self-care helps prevent burnout, supports immune function, and even improves treatment outcomes when you see a provider. Whether it’s reminding oneself to stay hydrated or taking steps for more restful sleep, the message is clear: caring for yourself is foundational.

Fresh fruits and vegetables: the original self-care superstars

No suggestions on self-care would be complete without a nod to the power of fresh produce. Fruits and vegetables represent the unsung superheroes of the self-care universe. They offer a healthy – and tasteful – dose of critical fiber, antioxidants, vitamins, and minerals—nutrients that fuel energy, lower inflammation, and help keep your heart happy.

September is also harvest season in southern Indiana. When you can, stop in a local farmers’ market – including the  traveling “Farms to Friends Farm Stand” – and scoop up some colorful and healthy options. Now is the perfect time to embrace the idea that eating fresh can be a fun – even joyful – act of self-care.

Simple ways to make self-care stick

Self-care doesn’t have to be complicated or time-consuming. Starting small and building consistency works just fine. Here are some ideas:

• Snack smart – Replace the tempting vending machine candy bar with a tasty piece of fruit.
• Move more – Take a brisk walk.  Even a short 10-15 minute walk a few times a week can produce surprising results.
• Rest up – Seven-to-eight hours of good sleep rejuvenates – and try to turn off that phone screen or TV at least an hour before bed.
• Hydrate – Keep a water bottle handy. Staying hydrated counts – your body will work better when water levels are good.

The Bottom Line

Self-care month is an invitation to prioritize yourself—not in a grand, once-a-year way, but in steady, daily acts that keep you strong and healthy.

This month, why not commit to at least one new act of self-care—whether it’s an extra serving of veggies, a 15-minute walk, or finally scheduling that wellness checkup?

Prevention is much better than crisis – and your future self will thank you.

A board-certified family physician and gardening advocate, Dr. Curtis Thill has practiced medicine in southern Indiana for more than 30 years. 

The post Self-Care – Time to Put Yourself Back on the To-Do List appeared first on Southern Indiana Community Health Care.

Here are some steps to consider for having fun and staying safe when the weather is hot.

 Watch the Weather, Not Just the Temperature

Check the heat index (online or in local media), which combines temperature and humidity. When the combined heat index rises above 90°F, that’s the time to take extra precautions. At 90°F  or above, your body’s natural cooling system can struggle to keep up—especially in high humidity.

 Hydrate Early and Often

Don’t wait until you feel thirsty. Drink water regularly, especially during outdoor activities. Sports drinks can help replace electrolytes during times of intense heat, but cut back the alcohol, sugary, or caffeinated drinks, which can dehydrate you.

 Dress for the Heat

Wear loose, lightweight, and light-colored clothing. Hats and UV-blocking sunglasses help offset heat and bright light exposure. Avoid damaging (and painful) sunburn. Don’t forget the important sunscreen (SPF 30 or higher) and reapply every two hours or after swimming or sweating.

 Know the Warning Signs

Dizziness, nausea, rapid heartbeat, and heavy sweating could signal the onset of heat exhaustion, which can occur when the body experiences excessive loss of water (and/or salt) and can’t cool itself. Untreated heat exhaustion can bring on heat stroke, a life-threatening condition. For the latter, watch for confusion, lack of sweating, and unconsciousness.  If someone is in distress or has lost consciousness, move to a cool spot, apply water (and ice), and seek professional medical help immediately.

 Protect Vulnerable Groups

Excessive heat can cause problems in any one, but children, older adults, pregnant individuals, and people with health conditions are especially at risk. If you’re in a heat wave, check in on them frequently and make sure they’re staying cool.

 Cool Off the Right Way

Mist your skin, wear wet clothing, and use fans. In an emergency, bring on cool water (and ice) if possible.

  Bottom line: heat-related issues are no joke. With a few smart habits, you can safely enjoy everything summer has to offer—without putting your health at risk. Stay cool, stay hydrated, and keep a positive check on friends, co-workers, and family in high heat index conditions.

The post Playing It Safe in Summer Heat—Stay Cool and Protected appeared first on Southern Indiana Community Health Care.

In addition to toxic levels of nicotine, teenagers and others who vape or consume e-cigarettes and related substances can consume or be exposed to many dangerous ingredients commonly found in vaping e-cigarettes, cartridges, tanks or mods. These include propylene glycol and diethylene glycol, which is used in antifreeze; formaldehyde and acetaldehyde, substances known to cause cancer; the weed killer acrolein; and numerous other toxic substances.

These and other alarming facts were presented to SICHC staff by Tonya Slone, Tobacco Prevention and Cessation Coordinator for Orange County. 

“Vaping is not a safe alternative to smoking cigarettes and parents need to be aware,” said Slone, who works with both IU Health and the Indiana Department of Health. “Thousands of vaping devices and substances are illegal in the United States but make their way into the hands of teens and middle school students through deceptive and illicit marketing and distribution.”

Vaping substances are available online, designed to appear when shipped as cosmetics or other everyday items. Some online messages openly encourage teens to “Hide your Nic [nicotine] with us,” lest parents or educators find out and intercept the harmful substances.

“Teachers and administrators often find themselves overwhelmed,” Slone said. “They are there to teach, but students who use these substances can bring them into the school or classroom, which is disruptive.”

Vaping devices and substances are often smuggled into schools in special containers that look like soft drink cans, hairbrushes, digital watches, thermos containers, or makeup bags. 

The statistics are sobering. An Indiana study found that one out of 1o high school students tobacco and one out of 30 middle school students admit to using. “The numbers are thought to be higher than reported, given the quality of sales and the fact that teenagers fear getting caught and are reluctant to admit usage,” Sloan explained.

“Parents need to be concerned and need to be on the lookout for symptoms often associated with vaping,” she continued. Such signs include unusual irritability, anger, impatience, anxiety, difficulty concentrating, negative change in performance (such as grades), change in hunger or eating patterns, sudden use of cheap perfume or cologne, missing phone chargers around the home, and increase in thirst. 

The good news is that research shows a trend of teenagers trying to quit smoking and vaping. Resources exist to help parents and educators. Online SMS and web resources include:

Thisisquitting.com
Text DITCHVAPE to 88709

Live Vape Free
Text INDIANA to 873373
Dontpuffthisstuff.com

Smoke-free Teen
Teen.smokefree.gov

Indiana Tobacco Quitline
800-QUIT-NOW (800-784-8669)
QuitNowIndiana.com

Click here to get Tonya Slone’s “Dangers of Teen Vaping” presentation

The post Dangers of Teen Vaping – and What You Can Do appeared first on Southern Indiana Community Health Care.

It’s time for enjoying outdoor activities – and with increased activity comes the possibility of sprains and pain from overdoing it a bit. And speaking of pain, regardless of the season, many people regularly experience chronic back or joint pain, or occasional headaches, toothaches or mild fever. 

What do these all have in common? Much of the time we treat these conditions with over-the-counter (OTC) nonprescription pain relief medicines like aspirin, acetaminophen (trademarked brand name Tylenol), ibuprofen (Advil, Motrin), or naproxen (Aleve).  All of these OTC medications also have variations that help promote sleep for people who experience pain (such as Advil PM, Tylenol PM and similar).

These OTC medications are generally available without a prescription. Physicians and providers often suggest them for mild conditions.

All of these pain relievers are common, but they are also all different. 

So, while all of these can provide welcome relief, it’s important to know what they are and what they do. Here’s a brief summary:

Aspirin (Bayer, Bufferin, Ecotrin, Anacin, generic)

Aspirin, called the “wonder drug” by one manufacturer because of its ability to both reduce pain and inflammation and to possibly lessen risk of heart disease, aspirin (acetylsalicylic acid) is widely used and is readily available nearly everywhere. Taken according to directions, aspirin reacts with your blood chemistry to reduce the effect of naturally occurring prostaglandins, which helps reduce pain, inflammation, and fever.

Aspirin also creates a blood-thinning effect. This, combined with its anti-inflammatory capacity, can be effective in reducing risks of heart issues. A drawback is that it also can cause uncomfortable stomach problems, heartburn, and other digestive issues.

Acetaminophen (Tylenol, generic)

Similar to aspirin, acetaminophen provides relief for mild-to-moderate pain (including moderate back pain) and fever reduction. A key difference is that it does not reduce inflammation (it is not an NSAID). This can limit its effectiveness for those suffering from a sprain injury or arthritis. Also, people should not drink alcohol while taking acetaminophen, as the combination can lead to severe liver damage. Acetaminophen is commonly included in branded remedies like Excedrin, Nyquil, Sudafed, Mucinex and Theraflu. Acetaminophen is also sometimes preferred for people with sensitive stomachs. It is generally regarded as safer for children than aspirin.

Ibuprofen (Advil, Motrin, generic)

Similar to aspirin, ibuprofen inhibits pain-transmitting and inflammatory-creating prostaglandins. Unlike acetaminophen (which works only in the brain), ibuprofen works throughout the body. Because of these qualities, ibuprofen (which, like aspirin, is an NSAID) is often recommended for arthritis and menstrual pain, as well as pain from sprains, headaches, back and muscle pain, and other common issues. It is generally less likely than aspirin to cause stomach upset.

Naproxen (Aleve, generic)

Like ibuprofen, naproxen is classified as a NSAID for its pain-reducing, anti-inflammatory effects. A key difference is that ibuprofen is generally faster-acting than naproxen, which makes it useful for dealing with acute pain. The effects of naproxen are longer-lasting than ibuprofen, which often makes the medication preferred for chronic pain and inflammatory conditions (like arthritis). But naproxen can cause stomach and related issues over time. 

Special note: because of research linking some NSAIDs to serious cardiovascular issues, many providers prefer acetaminophen as a first choice over ibuprofen, particularly in people older than 60. Also, all NSAIDs have been associated under certain conditions with kidney toxicity and allergic-type reactions. Anyone taking any OTC drug should be aware of potential side-effects.

While OTC medications can benefit us, it is important that they be taken according to directions. And always consult your provider if you’re experiencing chronic or lasting pain or inflammation. 

The post Over-the-Counter Pain Meds – Know the Difference appeared first on Southern Indiana Community Health Care.

When clocks get set back and sunset falls at dinnertime, many people note feelings of sadness and low energy during the day, as well as possibly experiencing unexpected difficulty in concentrating or other similar symptoms. If this sounds like you, you may be experiencing Seasonal Affective Disorder (SAD).

SAD is a type of depression that reflects its name – when darkness and cold weather begins to set in as part of a major seasonal change, unusual symptoms and feelings may appear.

In Indiana, we at the Southern Indiana Community Health Care often first see seasonal affective disorders start to appear in the fall. The good news is that most SAD symptoms generally go away when Spring melts the snow and the days start to get longer.

Meanwhile, during the winter you can feel moody or like you’re in a “funk.”  You may tell yourself to “snap out of it,” but symptoms stubbornly hang on.

SAD is real

It is important to understand that Seasonal Affective Disorder is a real type of depression. It’s most common in the winter months, but can appear (less commonly) during other seasons.

Do you have any of these feelings or conditions?

• Feeling sad and down much of the day, nearly every day.
• Having low energy, reduced “pep,” and feeling sluggish.
• Craving sweets and carbohydrates, even after you’ve recently eaten.
• Sleeping too much (or wanting to sleep more).
• Losing interest in formerly enjoyable and fun activities.
• Having a problem concentrating, even on formerly easy tasks.
• Having thoughts of hopelessness or not feeling worthy.
• Experiencing unwanted weight gain.

If you do, you’re certainly not alone.

The specific root cause of SAD is still unknown, but there are some clues:

• Reduced sunlight disrupts your biological clock (circadian rhythm). This may lead to feelings of depression or listlessness.
• A brain chemical called serotonin that affects mood drops. This is sometimes linked also to changes in daily sunlight. Lower serotonin can lead to feelings of depression.
• Levels of melatonin in your body may fall, affecting how well you sleep (or don’t sleep), which can lead to daytime tiredness and moody feelings.
• Low levels of vitamin D, which naturally is consumed in healthy foods and is produced by sunlight on skin. Vitamin D can help elevate levels of serotonin activity.

People who experience Seasonal Affective Disorder sometimes regularly see it return each fall, so it’s important to recognize the symptoms early and take steps.

Sometimes engaging in light therapy helps (you can read about available light therapy lamps in online reviews). Sometimes increasing consumption of fish (salmon, tuna, halibut, pickled herring, sardines), egg yolks, cheese, mushrooms, and foods fortified with Vitamin D (some dairy products, orange juice and soy milk) can help increase Vitamin D levels and also help produce serotonin.  

Regular physical activity like walking can improve mood. Bundle up and walk around a few blocks – especially when it’s sunny (like during your lunchtime). If it’s too cold outside, consider walking in a gym area or even a retail mall.

When to see a physician or provider

Seasonal Affective Disorder (SAD) is a form of depression and left unchecked – especially during stressful times – can escalate. If you overeat or drink alcohol to “feel better,” it can lead to other issues.

The good news is that your physician or provider has many options to help treat SAD. When you can’t shake negative feelings, don’t wait. Get some help. 

Don’t suffer needlessly through the winter blues. Take some focused steps today!

A long-time physician serving in the Southern Indiana Community Health Care office in Paoli, Sean Salés, MD is board-certified in Family Medicine and offers full-service primary care, including obstetrics.   

The post Coming Down with a Case of the Winter Blues? appeared first on Southern Indiana Community Health Care.

It’s not a pleasant fact, but one worth considering, especially since you can take steps to reduce the risk of having it happen to you. What is it? By the time you finish reading this short column, an average of six-to-ten people will have had a stroke. During that same time, at least one person (on average) will die of complications from a stroke.

Still reading?  That’s good, because there are important facts that can help reduce risk of stroke, or help you survive if you experience one.

A common fallacy is that strokes only occur among “old” people, particularly those over the age of 65. The facts? A few years ago almost 40% of Americans who were admitted to a hospital after experiencing a stroke were less than 65 years of age.

So, what are we talking about when it comes to “strokes”?

Two general types of strokes

There are two basic types of a stroke, which is a condition that causes areas of brain cell damage (or cell death). Most strokes (loss of blood flow) are caused by blood flow being blocked in an area of the brain. These are called ischemic strokes and account for about 87% of all strokes.

Other strokes can occur when a blood vessel in the brain ruptures, but these are relatively rare. When this type of stroke occurs, it is called a hemorrhagic stroke.

Let’s talk about what you can do. Strokes often occur without warning, so it is important to recognize the symptoms of a stroke. When a stroke occurs, every minute counts! Treatment in an emergency room can reduce brain damage and even save a life (including your own). Typical symptoms of a stroke in progress can include:

• Sudden numbness or weakness in the face, arm, or leg, especially on one side of the body.
• Sudden confusion, trouble speaking, or difficulty understanding speech.
• Sudden trouble seeing in one or both eyes.
• Sudden trouble walking, dizziness, loss of balance, or lack of coordination.
• Sudden severe headache with no known cause.

If you or someone you’re with suddenly experiences these symptoms, don’t wait – call 9-1-1 for help immediately! Available stroke treatments are generally most effective when a stroke victim gets help within three hours of the onset of symptoms.

Use the F.A.S.T test

Here’s a standard approach – called the F.A.S.T test – that also may help you:

If you think someone may be having a stroke, act “F.A.S.T.” and do the following:

F—Face: Ask the person to smile. Does one side of the face droop?

A—Arms: Ask the person to raise both arms. Does one arm drift downward?

S—Speech: Ask the person to repeat a simple phrase. Is the speech slurred or strange?

T—Time: If you see any of these signs, call 9-1-1 right away.

But what about prevention?

Some stroke risks are specific to gender and race. Hereditary issues can also come into play.

But there are things you can do to positively reduce the risk that you will have a stroke. Here a trusted medical partner whom you can work with can play an important role. Risks of a stroke increase significantly when someone has untreated high blood pressure, is significantly overweight, smokes cigarettes, has untreated high cholesterol, or has diabetes.

Many people living in our area of southern Indiana face these issues. As a long-time physician, I know how hard it can be to deal with these conditions. But with the help of a trusted medical professional, you can walk together to address these tough issues in a way that works for you. Find one today, begin a new journey, and reduce your risk of stroke!

A board-certified family physician, Curtis Thill has been practicing in the Crawford County region for more than 30 years.

The post You Can Reduce Your Risk of Stroke Today appeared first on Southern Indiana Community Health Care.

Diabetes is a word that many of us don’t like to hear, especially when it may affect us personally. What are the facts? Today, diabetes can be treated successfully and improve our quality of life.

How common is it? Out of 333 million Americans today, a little more than 10% have been diagnosed with diabetes. The vast majority of those are diagnosed with Type 2 Diabetes. Of the rest of the American population, one in three is likely in a pre-diabetic condition (33.2%). If you personally have been diagnosed with Type 2 Diabetes or may be pre-diabetic, what does that mean?

Medical professionals at SICHC have successfully diagnosed and treated many hundreds of patients with Type 2 Diabetes. Based on that experience and professional resources, we’ve put together some useful information. The key here is becoming aware prior to experiencing major symptoms. The good news is you can prevent or delay prediabetes from developing into Type 2 Diabetes with lifestyle changes.

What is Type 2 Diabetes? 

Insulin is a very important hormone made by your body in your pancreas. Insulin allows your body to convert sugar into energy and provides many other functions. Type 2 Diabetes describes a condition where the cells in your body don’t respond normally to insulin, and you experience elevated blood sugar. You may hear this described as insulin resistance, particularly when one is pre-diabetic. When this occurs your blood sugar can start to rise. If this condition is left untreated it can lead to prediabetes and then to Type 2 Diabetes. 

Why is elevated blood sugar not good?

Untreated high blood sugar can damage your body and affect every major organ. As Type 2 Diabetes advances, these issues can include heart disease, vision loss, and kidney disease, as well as nerve damage (diabetic neuropathy), gum disease and other dental problems, and sexual and bladder problems. No one wants any of these conditions.

What contributes to the development of Type 2 Diabetes?

Some of the causes include becoming overweight, especially if the weight is belly fat. Physical inactivity – sitting around without much or any exercise – can help lead to a pre-diabetic condition. Family history, genetic changes, physical damage to the pancreas (through an accident), and certain medicines may also lead to a diabetic condition. Though Type 2 Diabetes most often develops in adults, children can develop it as well, especially if they are overweight and have at least two other identified risk factors for developing diabetes.

How do you know if you have Type 2 Diabetes?

The best, reliable source is testing regularly., Type 2 Diabetes develops slowly with few overt warning signs. Many people live with a diabetic condition until major symptoms show up. (Type 1 Diabetes is much different). Typically, only when you experience advanced tingling or numbness in your hands or feet, extreme fatigue, blurred vision, or heart trouble will you suspect that diabetes might be a cause.

What tests can diagnose Type 2 Diabetes?

There are a number of tests that can help you find out if you have diabetes or if you may be pre-diabetic. These include the fasting plasma glucose (FPG) test, the A1C test (also called the hemoglobin A1C, HbA1C, glycated hemoglobin, and glycosylated hemoglobin test) and a random plasma glucose (RPG) test. If you had your blood sugar tested at a health fair or pharmacy, follow up at a clinic or doctor’s office to make sure the results are accurate. The medical professionals at SICHC can determine which test would be best for you.

If I have Type 2 Diabetes, what will I have to do?

The good news is that Type 2 Diabetes is usually very treatable. Many people respond well to these two things – eat healthy and get active. If you are diagnosed with Type 2 Diabetes, your healthcare provider at SICHC will help you develop a plan to address your condition with good outcomes. You may need to check your blood sugar level regularly using different methods. You may also be prescribed certain pills or, in some cases injectable medication (insulin or non-insulin) to help control your blood sugar level.

How can I reduce my risk of developing type 2 diabetes?

Most people can minimize or outright avoid a possibility of developing Type 2 Diabetes by practicing moderation, changing their diet, getting regular simple exercise, and avoiding eating excess sugar (found in high-sugar drinks, candy, and pastries). All of these positive steps can also help you keep excess pounds off, which will likely increase your persona energy levels and quality of life. Taking steps to improving your blood sugar levels also has the benefit of improving other areas of your life, so you can win all the way around. Some risk factors for Type 2 Diabetes such as your family history, age, or ethnicity are beyond your control, but your SICHC provider can help you positively identify options.

Take charge of your condition and make better food choices. Becoming aware of what you actually eat and how much is a simple step that can reduce your risk of pre-diabetes and Type 2 Diabetes. Educate yourself by reading food labels, begin to select foods that are lower in calories, saturated fat, trans fat, sugar, and salt. Focus on fruits and vegetables, beans, whole grains, chicken or turkey, fish, lean meats, and reduced fat or low-fat milk and cheese. Skip sugar-sweetened beverages and drink more water, especially before and after exercising. Look for recipes that offer flavor and satisfy your taste buds – this is not about being relegate to bland and tasteless fare. Many herbs and spices that deliver flavor are also good for you.

Lose excess weight. Keep it simple to begin with, set a goal to lose a modest amount of weight and your risk goes down. What does that look like?  Lose 5 to 7 percent of your starting weight (for example, set a goal to lose 10 to 14 pounds if you weigh two hundred pounds. (Not sure if you need to lose a few pounds? Ask your SICHC provider.)

Increase your activity level. Simply walking 3-4 times a week for 30-40 minutes is a great place to start. Work up to a lifestyle goal of at least 30 minutes of moderate or vigorous physical activity 5 days a week. The key to making it sustainable is to find something you like to do – walking, jogging, playing basketball, tennis, or other sports. If it’s been a while since your last checkup, it’s always a good idea to ask your healthcare provider at SICHC about the level of activity you can safely start with.

Don’t be afraid or embarrassed to ask for help. The medical professionals at SICHC are ready to meet you where you are. All plans end up being unique, so together you can determine what works for you.

Remember—While Type 2 Diabetes is a serious condition, it’s very treatable. You can take charge and get it under control, and improve your overall health in the process.

Symptoms that require action

• Urinate (pee) a lot, often at night
• Are very thirsty
• Lose weight without trying
• Are very hungry
• Have blurry vision
• Have numb or tingling hands or feet
• Feel very tired
• Have very dry skin
• Have sores that heal slowly
• Have more infections than usual

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