Don Bauder 7 a.m., Aug. 27
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Diabetes Prevention Tips
Following my cardiac issue, my glucose levels went up and I found myself prediabetic. As a result, I've been on a quest to find as much information as I can so that I can keep this from escalating into another health crisis. I've been eating right, losing weight, and walking, though I need to walk more as my heart health improves. Here is some of the information I've found and I wanted to pass it on so that others can benefit from my research as well.
Diabetes prevention is proven, possible, and powerful. Studies show that people at high risk for type 2 diabetes can prevent or delay the onset of the disease by losing 5 to 7 percent of their body weight. You can do it by eating healthier and getting 30 minutes of physical activity 5 days a week. In other words: you don't have to knock yourself out to prevent diabetes. The key is: small steps that lead to big rewards. Learn more about your risk for developing type 2 diabetes and the small steps you can take to delay or prevent the disease and live a long, healthy life. If you are over 45 and overweight, you are at increased risk for pre-diabetes. Here are five small steps you can take today to live a healthier life and prevent or delay diabetes:
Find out if you are at risk: The first step is to find out if you are at risk for diabetes or if you have prediabetes. Talk to your health care provider at your next visit.
Set realistic goals: You don’t have to knock yourself out to delay or prevent diabetes. Start by making small changes. For example, try to get 15 minutes of physical activity a day this week. Each week add five minutes until you build up to the recommended 30 minutes a day, most days.
Make better food choices: Try to eat more fruits and vegetables, beans, and grains. Reduce the amount of fat in your diet. Choose grilled or baked foods instead of fried.
Record your progress: Write down everything you eat and drink. Keeping a food diary is one of the most effective ways to lose weight and keep it off. Review this diary with your health care provider.
Keep at it: Making even modest lifestyle changes can be tough in the beginning. Try adding one new healthy change a week. Always get back on track, even if you fall off a few times. The key is just to keep at it.