Diabetes
Diabetes is a serious disease where your blood glucose (blood sugar) is too high. Our bodies get glucose or sugar from the food we eat and use it for energy. Normally, a hormone called insulin helps turn food into energy. Everyone needs insulin to use the food we eat for energy. When a person has diabetes, the body either doesn’t make insulin or cannot use insulin well.
Diabetes Prevention Program: Estimates show one in three Coloradans have pre-diabetes and are at risk for developing type 2 diabetes within six years. Community groups across Colorado are offering the Diabetes Prevention Program, a program proven to help those with pre-diabetes avoid the serious health consequence of type 2 diabetes by making small lifestyle changes. To learn more, call 1-800-DIABETES.
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Preventing Diabetes
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People at risk for type 2 diabetes can prevent or delay developing type 2 diabetes by losing a little weight. You should target weight loss of between 5% and 7%. For example, a 5% to 7% weight loss for a 200 pound person would be 10 to 14 pounds. You can also reduce your risk by exercising regularly, reducing your fat and calorie intake, lowering your blood pressure and lowering your cholesterol levels.
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Reach and Maintain a Reasonable Body Weight
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Your weight affects your health in many ways. Being overweight can keep your body from making and using insulin properly. Excess body weight can also cause high blood pressure.
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If you are overweight or obese, choose sensible ways to get in shape.
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Avoid crash diets. Instead, eat less of the foods you usually have. Limit the amount of fat you eat.
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Increase your physical activity. Aim for at least 30 minutes of exercise most days of the week.
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Set a reasonable weight-loss goal, such as losing 1 pound a week. Aim for a long-term goal of losing 5 to 7% of your total body weight.
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Make Wise Food Choices Most of the Time
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What you eat has a big impact on your health. By making wise food choices, you can help control your body weight, blood pressure, and cholesterol.
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Take a look at the serving sizes of the foods you eat. Reduce serving sizes of main courses such as meat, desserts, and foods high in fat. Increase the amount of fruits and vegetables.
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Limit your fat intake to about 25 percent of your total calories. For example, if your food choices add up to about 2,000 calories a day, try to eat no more than 56 grams of fat. Your doctor or a dietitian can help you figure out how much fat to have. You can also check food labels for fat content.
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Limit your sodium intake to less than 2,300 mg-about 1 teaspoon of salt-each day.
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Talk with your doctor about whether you may drink alcoholic beverages. If you choose to drink alcoholic beverages, limit your intake to one drink-for women-or two drinks-for men-per day.
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You may also wish to reduce the number of calories you have each day. People in the Diabetes Prevention Program lifestyle change group lowered their daily calorie total by an average of about 450 calories. Your doctor or dietitian can help you with a meal plan that emphasizes weight loss.
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Keep a food and exercise log. Write down what you eat, how much you exercise-anything that helps keep you on track.
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When you meet your goal, reward yourself with a nonfood item or activity, like watching a movie.
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Be Physically Active Every Day
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Regular exercise tackles several risk factors at once. It helps you lose weight, keeps your cholesterol and blood pressure under control, and helps your body use insulin. People in the Diabetes Prevention Program who were physically active for 30 minutes a day, 5 days a week, reduced their risk of type 2 diabetes. Many chose brisk walking for exercise.
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If you are not very active, you should start slowly. Talk with your doctor first about what kinds of exercise would be safe for you. Make a plan to increase your activity level toward the goal of being active at least 30 minutes a day most days of the week.
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Choose activities you enjoy. Some ways to work extra activity into your daily routine include the following:
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Take the stairs rather than an elevator or escalator.
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Park at the far end of the parking lot and walk.
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Get off the bus a few stops early and walk the rest of the way.
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Walk or bicycle whenever you can.
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Take Your Prescribed Medications
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The National Diabetes Prevention Program
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Many people with diabetes are able to prevent or delay the onset of complications by following recommended medical advice and preventive lifestyle changes.
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Day-to-day diabetes care is up to you.
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Choosing what, how much, and when to eat
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Getting physically active
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Taking medicine (if your doctor prescribes it)
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Checking your blood glucose (if your doctor prescribes it)
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Going to your appointments
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Learning all you can about diabetes
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Learning about your health care benefits for diabetes education
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Asking your doctor for a referral to a diabetes education program
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Be Well Colorado Workshops
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Be Well Colorado workshops provide simple and practical techniques to help people with ongoing conditions, including diabetes:
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Relax and have fun
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Set goals and think positively
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Talk to their doctor and family members
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Gain energy and solve problems
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For more information on Be Well Colorado workshops,
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http://www.bewellcolorado.org/Home.html
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Tips to Help You Stay Healthy
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