4 steps to prevent diabetes
Diabetes is reaching epidemic proportions in this country. As many as one in 11 people have diabetes. But what’s worse, approximately one-third of Americans have prediabetes and 90 percent of these people don’t know it. The good news, if you are one of those 30 percent of Americans with prediabetes, you can prevent it. Here’s some quick steps you can take now to prevent Type 2 diabetes.
Get screened. Everyone should be screened for diabetes by age 45. If you have risk factors, such as family history, high blood pressure, obesity, sedentary lifestyle, or you are an ethnic minority, you should be screened now and every three years. Determine your factors by taking the diabetes risk test at www.diabetes.org.
Get moving. Work toward exercising five days a week for 30 minutes, doing a combination of light aerobics and strength training.
Lose weight. A little bit can go a long way. Just a 7 percent reduction in weight can lower your risk by two-thirds.
Eat healthy. Use the MyPlate method to fill your plate. (Visit choosemyplate.gov for more details.) This includes making one-half of your plate with non-starchy fruits and vegetables, one-fourth of your plate starch, one-fourth protein. Avoid sugary drinks like sodas and juices.
Diabetes symptoms:
- Excessive thirstiness
- Excessive urination
- Excessive hunger despite eating
- Fatigue
- Blurring vision
- Numbness in the feet
Do you have your diabetes under control? The Diabetes Center can help you manage it. To make an appointment, call 800.922.0000.
