Don't Let Diabetes Control You
Here are some frightening facts for you. Diabetes is one of the leading causes of disability and death in the United States. If it’s not controlled, diabetes can cause blindness, nerve damage, kidney disease and other health problems.
If you are overweight, have a family history of diabetes, or have elevated blood glucose (sugar), you may be at a higher risk for developing the disease. The good news is, you can stop diabetes in its tracks by doing a few simple things.
Eat healthy foods.
- Not only will this help you keep your weight in check, it should lower your blood pressure as well as your cholesterol.
- Be sure to select foods low in calories, salt, fat and cholesterol when possible.
Get active.
- Being physically active can lower your risk of type 2 diabetes. Government guidelines suggest aiming for 150 minutes – or 2 ½ hours -- of moderate aerobic activity each week. For instance, walking fast or biking would be great aerobic activity.
- If you have a health condition, be as active as you can be. Your doctor can help you choose the best activities for you.
Watch your weight.
- Studies show that losing just 7 percent of your body weight can lower your risk of getting type 2 diabetes. If you weigh 200 pounds, 7 percent of your body weight is 14 pounds.
- There are several reputable support groups that can be helpful such as Weight Watchers (and don’t forget to download the “Best Diet Tips” on The Prevention Plan’s home page).
Also, try keeping a diary to track:
- Your weight
- Foods you eat
- Number of calories and grams of fat in your food
- Minutes of physical activity
The more you understand your relationship to food, the more you can control and prevent the factors that cause diabetes. You can find several trackers and other tools within The Prevention Plan to help with this.
Get your blood pressure and cholesterol checked (provided to Prevention Plan members).
- Starting at age 18, get your blood pressure checked at least once every 2 years. It’s important to get your blood pressure checked often, especially if you are over 40 years old.
- Most men need their cholesterol checked at least once every 5 years. Women at risk for heart disease need their cholesterol checked every 5 years. Talk to a doctor about checking your cholesterol.
If not a member already, join The Prevention Plan.
If you are a member of The Prevention Plan, you are on the right path because you are receiving all the information, tools and support you need to reach your health goals. This is an investment in yourself that will last a lifetime. If you aren’t a member,
join now.