This week's Expert Answer is from Peggy Lewis, diabetes educator for McFarland Clinic in Marshalltown, IA.
An individual can delay or prevent the onset of type 2 Diabetes through a healthy lifestyle. Below are suggestions that may be helpful.
Eat Healthy:
- Learn about carbohydrates and fat, learn to read the nutrition label
- Eat the right foods
- Manage portion size
- Use a food journal
- Go to MyPyramid.gov for other suggestions and tips
Being overweight raises your risk for type 2 Diabetes, heart disease and stroke and can cause other problems, too (e.g., high blood pressure, cholesterol and blood sugar).
A small weight loss of 5-7% of weight has been shown to reduce the risk of diabetes. Attempt to stay at a sustainable weight.
Be Active:
- Try to be as active as possible as often as possible - invite a friend to join you, schedule your activity, and make it a priority. You deserve to be healthy.
- Goal: 30 minutes, 5 or more times a week of activity will:
- Improve insulin sensitivity
- Lower blood pressure
- Increase HDL (good cholesterol)
- Decrease cholesterol and triglycerides
- Decrease stress
- Strengthens heart muscle and bones
- Improves circulation
- Keeps joints flexible
Stop Smoking:
- Smoking can increase your risk of heart attack and stroke
- Visit with your primary care provider about benefits of ceasing your tobacco use
- Call 1-800-QUITNOW
Drink in Moderation:
- Women - no more than one drink daily
- Men - no more than two drinks daily
Schedule Regular Medical Check Ups:
At your regular checkup your provider will be able to complete screening tests to determine if you are at risk for diabetes, specifically:
- Fasting plasma glucose
- Random plasma glucose
- Blood pressure
- Cholesterol
- A1c test if indicated
