While some risk factors for diabetes are beyond your control, here are some ways to try to prevent the onset of this disease.
Become more active
It is important to be physically active every day. This means moving your body several times a day. The specific activity is not as important as doing the activity. It can be as simple as walking. You can get up from your desk and walk for 5 minutes, every hour while at work. This daily routine may be an easy way to increase your activity. Ideally, try to get 30 minutes of activity daily.
Improve your food choices
According to the Academy of Nutrition and Dietetics and American Diabetes Association, you can help yourself by doing some simple things:
- Limiting how much fat you are eating. For the average adult male this means no more than 55 grams of fat per day, females is 45 grams.
- Eat foods that are high in fiber. Try to get 35 grams of fiber each day.
- Consistently eat about the same amount of carbohydrate at each meal and limiting the amount of these carbohydrates that are from such foods as sweet beverages and desserts. This will help maintain steady blood sugar levels.
- Choose to eat fruit instead of consuming fruit juice. Fresh fruits have more fiber and usually less sugar than fruit juices.
Eating more home cooked meals and not skipping meals can help meet the above mentioned goals. These healthy lifestyle changes can have a positive impact on the health of you and your family.
Two diabetes prevention programs are available through HealthEast:
- I CAN Prevent Diabetes
This collaborative, community-based, lifestyle change program is designed for people with pre-diabetes. The first step is attending a free information session and screening. If your screening shows you qualify, you will be able to register for the 16-week program where you will work with a coach who will help you learn the tools for leading a healthier lifestyle.
>> Click here for more information about I CAN Prevent Diabetes.
>> Click here for info on the February 1 information and screening session.
- HealthEast Diabetes Prevention Program... Getting Started
Designed for those who have a family history of diabetes, have been diagnosed with prediabetes, or would like more information about decreasing their risk of getting type 2 diabetes, the "Getting Started" program will give you the information and support you need to make healthy lifestyle changes and help decrease your risk of getting type 2 diabetes. See classes listed below for more information and to register online.
HealthEast Diabetes Prevention program... Getting Started
This program is designed for persons who have family history of diabetes, or would like more information about decreasing their risk of developing type 2 diabetes. This is a 4-hour class split into two 2-hour sessions.
HealthEast Diabetes Prevention Program... Getting Started
- Session 1 is December 9, 2017, from 9 am to 11 am.- Session 2 is December 16, 2017, from 9 am to 11 am. Register now Prediabetes is a condition in...