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Protect Your Health: Simple Steps to Manage & Prevent Diabetes

Protect Your Health: Simple Steps to Manage & Prevent Diabetes

Diabetes is a chronic condition affecting around 38 million Americans, with 90-95% of them having Type II diabetes. When blood sugar, or glucose, is too high, it can lead to serious health complications affecting the eyes, kidneys, nerves, and heart, and can even increase the risk for certain cancers. The good news? With the right steps, you can lower your risk and manage diabetes to live a healthier, more vibrant life.

Lifestyle Interventions Can Help with Diabetes Prevention

Unfortunately, the number of Americans with Type II diabetes is growing – as is the number of Americans with prediabetes. Prediabetes is defined as having elevated blood sugar, before reaching the levels needed for Type II diabetes. 

About 1 in 3 adults in the U.S. has prediabetes, yet over 80% aren’t aware. Without action, many could develop type 2 diabetes within five years. However, it is possible to prevent progression or even reverse prediabetes through simple lifestyle interventions like a well-balanced diet, staying active, and maintaining a healthy weight.

Ask your MPCP physician if you’re at risk for diabetes or prediabetes, and learn steps to protect your health.

Know the Symptoms

Regular screening is key, especially if you have risk factors for Type II diabetes. Early detection can make all the difference. Knowing the symptoms can help you know when you should request screening or speak with your physician:

  • Increased Thirst
  • Frequent Urination
  • Fatigue
  • Blurred Vision

Risk Factors You Should Know

While some risk factors can’t be changed, others are within your control. Major risk factors include:

  • Being overweight or obese
  • Leading a sedentary lifestyle
  • High blood pressure
  • Family history of diabetes

If you have one or more of these risk factors, consider talking to your MPCP physician about screening options and lifestyle adjustments.

Take Action to Lower Your Risk

  1. Choose a Balanced Diet: Focus on whole grains, lean proteins, and vegetables. Limit sugary and processed foods to help keep blood sugar stable.
  2. Stay Active: Aim for at least 150 minutes of moderate exercise weekly. Regular activity improves insulin sensitivity and helps regulate blood sugar.
  3. Stay Hydrated: Drinking plenty of water supports healthy blood sugar levels and supports your overall wellness.

Keep Up with Screenings: Regular check-ups can catch changes early. If you’re at risk, ask your MPCP physician about scheduling a diabetes screening.

For Those Managing Type II Diabetes—Small Changes, Big Impact

If you’re managing diabetes, daily habits are crucial. Here are a few tips to stay on track:

  • Monitor Blood Sugar: Regular checks help you understand how food, activity, and medications impact your levels.
  • Manage Stress: Chronic stress affects blood sugar. Try techniques like deep breathing, meditation, or hobbies to reduce stress.

Check Your Feet: Diabetes can cause circulation issues, particularly in the feet. Inspect your feet daily to catch potential issues early.

Ask Your MPCP Physician

Concerned about your risk of developing Type II diabetes or need guidance on managing it? Your MPCP physician can help you create a personalized plan that aligns with your lifestyle and health goals.

Take control this Diabetes Awareness Month—get in touch to connect with your MPCP provider for support and guidance to protect your health and live well with diabetes.

 

 

Breast Cancer Awareness Month—Let’s Talk About Early Detection

October is dedicated to raising breast cancer awareness, supporting those affected by breast cancer, and encouraging regular screenings for early detection.

Breast cancer is the most common cancer diagnosed in women, affecting one in eight women in their lifetime. Did you know men can develop breast cancer, too? 

Everyone—regardless of gender—should know their risk factors and talk to their MPCP provider if they notice any unusual changes.   

Who’s At Risk of Breast Cancer?

Breast cancer risk is influenced by a variety of factors, ranging from age and genetics to lifestyle choices. Understanding these risk factors can help make informed health decisions and engage in preventive care.

  • Age: Especially for women over 50.
  • Family History: Includes genetic mutations like BRCA1 and BRCA2.
  • Breast Tissue Density: Dense breast tissue can be a contributing factor.
  • Reproductive History: Early menstruation, having children later in life, or not having children.
  • Lifestyle Factors: Smoking, carrying excess weight, and lack of physical activity.

Regular Mammograms and Screenings Matter

Regular screenings are the best way to catch breast cancer early—before it has a chance to spread and when it’s most treatable. Experts recommend starting annual mammograms at age 40.

Mammograms can detect small changes in breast tissue long before symptoms appear, giving you more treatment options and a better chance of successful outcomes.

Can Men Be Affected by Breast Cancer?

While breast cancer in men is rare, it’s still something to keep in mind. Men with a family history of breast cancer or certain genetic conditions should talk to their MPCP provider about their risk and whether screening makes sense for them.

Make Breast Health a Priority

This month, take a moment to prioritize your health or remind someone you care about to do the same. If you’re due for a mammogram, schedule your screening today. Early detection saves lives. Have concerns or questions about your risk factors? Don’t hesitate to reach out to your MPCP provider.

 

Dementia Prevention: It’s Never Too Early (or Too Late) to Start

More than 55 million people worldwide live with dementia, a figure expected to nearly triple by 2050, with 10 million new cases each year. Dementia is one of the leading causes of disability and dependency among older adults globally. It can be overwhelming for patients, families, and caregivers, with significant physical, emotional, and financial impacts.

While dementia isn’t fully preventable, addressing modifiable risk factors early and continuing throughout life can reduce the likelihood of developing it. Research suggests that around 45% of dementia cases could be delayed or prevented by managing these risk factors. The good news? It’s never too early or too late to make these changes.

Proactive Steps to Reduce Your Risk of Dementia

Dementia isn’t just a concern for older adults. Risk factors accumulate across your lifetime. Poor nutrition, lack of physical activity, and even social isolation starting in childhood can contribute to cognitive decline later in life​. However, taking steps to reduce these risks at any age—from your 20s to 70s—can still make a meaningful difference.

No single behavior guarantees dementia prevention, but proactive changes can lower your risk. Here are several evidence-backed ways to support your brain health:

  1. Stay Physically Active: Regular exercise promotes blood flow to the brain and supports overall brain health.
  2. Maintain Heart Health: Keep blood pressure, cholesterol, and blood sugar in check, as hypertension and diabetes increase dementia risk.
  3. Avoid Smoking: Smoking damages blood vessels, reducing oxygen to the brain. Quitting at any age can benefit brain health.
  4. Eat a Brain-Healthy Diet: A diet rich in fruits, vegetables, whole grains, and healthy fats (like those in fish, nuts, and olive oil) protects the brain.
  5. Get Regular Hearing Checkups: Hearing loss increases dementia risk. Protect your hearing and seek treatment if needed.
  6. Get Your Vision Checked: Vision loss is associated with increased dementia risk. Vision-correcting measures like eyeglasses, contacts, and cataract surgery can help prevent vision loss. 
  7. Stay Socially Engaged: Social connection help prevent cognitive decline. Join activities, spend time with loved ones, or try new hobbies.

Prevention at Any Age

Starting these healthy habits early is ideal, but taking action at any age can benefit brain health. Younger adults can focus on building lifelong habits such as regular physical activity, balanced nutrition, and stress management. Midlife is a crucial time to address heart health, quit smoking, and stay engaged socially and mentally. Keeping your mind active through reading, puzzles, and social interaction can slow cognitive decline ​for older adults.

Take Control of Your Health

In addition to reducing your risk of dementia, these healthy habits can improve your overall health, lowering your risk for conditions like heart disease, diabetes, and stroke. Unfortunately, there is still a lack of awareness and understanding surrounding dementia, which often leads to stigmatization and barriers to diagnosis and care. If you’re concerned about your risk for dementia or want to learn more about how to protect your brain health, starting a conversation with your MPCP provider is a great first step. We’re here to help you navigate these concerns.

 

 

Dr. Rahman joined Maryland Primary Care Physicians in 2024, and sees patients in the Arnold practice. She earned her Doctor of Medicine degree from Grace University School of Medicine, and completed her residency at Luminis Health Anne Arundel Medical Center in Annapolis.

What Are Statins? Benefits, Side Effects, and Why They’re Essential for Your Health

Statins are a powerful tool in managing high cholesterol and preventing heart disease. Since heart disease is the leading cause of death in the U.S., statins can play a vital role by lowering low-density lipoprotein (LDL) cholesterol. This “bad” cholesterol contributes to heart attacks, strokes, and other serious complications.

Some patients have concerns about statins, and we’re here to offer clear, supportive information to help you make informed choices about your health and address any misconceptions.

How Do Statins Work?

Statins are medications that lower cholesterol by reducing its production in the liver. While diet and exercise are key in managing cholesterol, statins offer additional protection for those at risk of cardiovascular disease. Statins are especially important for individuals with conditions like diabetes, coronary artery disease, or those who’ve had a stroke.

Statins could be prescribed if your cholesterol is high or if you have other significant risk factors. Unless immediate action is necessary, lifestyle changes are usually encouraged to see if they can reduce risk before introducing statins.

Common Side Effects of Statins

Most people tolerate statins well, but they can cause side effects as your body adjusts to the medication. Common side effects include:

  • Headaches
  • Nausea
  • Muscle and joint aches
  • Slight increase in blood sugar levels

Fortunately, these side effects are usually mild and temporary. Should you experience unusual symptoms, your MPCP provider can adjust your treatment plan to ensure you’re comfortable.

Who Should Be Cautious with Statins?

Certain individuals are at greater risk for side effects, including those who:

  • Are over 80 years old
  • Have liver or kidney disease
  • Take multiple cholesterol-lowering medications
  • Drink excessive amounts of alcohol

For those who fall into any of these categories, your MPCP provider will monitor your treatment closely and potentially adjust your dosage or suggest additional tests to ensure that statins are safe and effective.

Additional Risk Stratification Testing:

CIMT Testing

For patients unsure about starting statins, MPCP offers Carotid Intima-Media Thickness (CIMT) Testing at our Columbia Cardiology office. This simple, non-invasive test measures plaque buildup in your arteries and helps assess your risk of heart disease. CIMT can provide valuable insight into your heart health and help you evaluate your cardiovascular risk and the potential benefits of statins.

CT Coronary Artery Calcium Scoring

Coronary artery calcium (CAC) scoring is obtained through a CT scan. It is most helpful in patients who are being screened who have intermediate or borderline heart disease risk, particularly those with a family history of very early coronary artery disease, if statin therapy decision remains uncertain.

Apolipoprotein B (Apo B) Levels

Apolipoprotein B (Apo B) is a protein that transports cholesterol throughout your body, mainly carrying LDL and very low-density lipoprotein (VLDL), both of which can contribute to plaque buildup in your arteries. Consider Apo B as a taxi that primarily delivers “bad” cholesterol. High levels of Apo B in your blood can increase your risk of heart disease.

Performing an Apo B blood test to measure this protein and better understand your cholesterol levels is not routinely recommended. In certain cases, specifically in those with high triglyceride levels, elevated Apo B levels could indicate the need for cholesterol-lowering treatments, such as statins, to protect your heart health.

The Benefits of Statins

For most patients, the benefits of statins—such as reducing the risk of heart attack, stroke, and heart disease—far outweigh the potential risks. Statins have been proven to help people live longer, healthier lives by improving heart health.

If you have any concerns about statins or risk for other serious complications, your MPCP provider is here to help you decide what’s best for your health.

Dr. Green is a Maryland Primary Care Physicians, LLC partner and is certified by the American Board of Internal Medicine and the American Board of Family Medicine. He sees patients at the Glen Burnie office.