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NOVEMBER
AMERICAN DIABETES MONTH
01
is American Diabetes Month, it's a good time
to consider your risk for diabetes and what
you can do about it.
CHECKUP AMERICA
AMERICAN DIABETES MONTH
02
is an American Diabetes Association program
working to help people lower their risk for
type 2 diabetes and heart disease. These two
diseases account for a large portion of public
health issues, as well as health care costs.
THE GOOD NEWS
AMERICAN DIABETES MONTH
03
is they are somewhat preventable. The
American Diabetes Association recommends
taking a look at these ten key areas of your
health and lifestyle in order to lower your risk
of Type 2 Diabetes
C H O L E S T E R O L
a form of fat that is carried in the blood.Unhealthy cholesterol and lipid levelscan raise your risk for type 2 diabetesand heart disease. Everyone shouldhave their lipid levels checked by theirdoctor by age 20 and at least every 5years, or more often as recommendedby your physician.
Ideal numbers: LDL <100HDL >45 Triglycerides <150 Cholesterol <200
You can improve your numbers bylosing weight, exercising, and eating alow fat, high fiber diet
AGE, RACE, GENDER,FAMILY HISTORY
There are some things that affect yourrisk for type 2 diabetes, heart disease,and stroke that you can't change
But being aware of them can help youtake smart steps to lower your risk
Ask around and find out what yourfamily history involves
SMOKING
Smoking causes a lot of problems inyour body and certainly raises yourrisk for heart attack or stroke
Coupling that with a diabetes diagnosisis not good
Look for a smoking cessation programand kick the habit
GESTATIONALDIABETES
If you have had gestationaldiabetes (GDM, diabetes duringpregnancy), you are at a higherrisk of developing type 2diabetes later in life, again, thisis about being aware of your riskfactors.
HEALTHY EATING
Eating healthy is one of the mostimportant things you can do tolower your risk for type 2 diabetesand heart disease
Healthy eating needs to be anongoing goal
Work at improving your eatinghabits every week. Seek support tohelp you set goals and get on theright track
BEING OVERWEIGHT
Weight control is perhaps the mostimportant step you can take toprevent type 2 diabetes and theproblems associated with it (heartdisease, high blood pressure,unhealthy cholesterol)
If you already have diabetes and areoverweight, losing weight is a veryimportant step towards yourgoal of better managing bloodsugars
HIGH BLOODSUGAR
Managing your blood glucose (sugar) canhelp you prevent and manage type 2diabetes.You do not have to avoid allsugars in your diet when you havediabetes, but a diet low in sugar is yourbest bet
Overall calorie control and carbohydratemanagement is key. Well-managed bloodsugars (blood sugars that are withinnormal range and consistent most of theday) help prevent many of the additionalhealth complications that go along withlong-term diabetes (heart disease, kidneydisease, nerve damage)
Working with a Certified DiabetesEducator (CDE) can help you understandyour unique situation and lifestyle. Takeadvantage of local group diabeteseducation classes in our area and atMeadville Medical Center
PHYSICALACTIVITY
It's not just about what you eat, butalso how much you move. Exerciseand physical activity help manageyour blood glucose, blood pressure,and cholesterol, and lower your riskfor pre-diabetes, type 2 diabetes,heart disease, and stroke.
Prioritize exercise and schedule itinto your day, then schedule therest of your day, but don't prioritizeyour schedule
If you're not healthy, you won't beable to go to work, school, or haveany fun with family or friends.
Do it.
SMALL CHANGESADD UP
In coaching our clients atreallivingnutrition.com we encouragesmall changes, as they do add up to bigresults. Often people don't know where tobegin. Support can be found in manyplaces.
Working with a certified diabeteseducator and a registered dietitian canhelp you define small goals to get yourdiet and blood glucose management incheck.Working with a personal trainercan help motivate you to get out the doorto exercise, and do so safely withoutinjury.
Using a diet and exercise journal to workthrough your eating and exercise plancan also help provide you with a clearpicture of your goals and progress
GET HEALTHY &
STAY HEALTHY
AMERICAN DIABETES MONTH
Do your part to prevent diabetes or control
its impact on future health.
ROSANNE RUST
AMERICAN DIABETES MONTH
REAL LIVING NUTRITION
is a licensed, registered dietitian and nutrition coach
who has a private practice in Meadville. She is a
licensed provider for Real Living Nutrition Services,
nutrition communications consultant and author.
Her newest book Calorie Counter Journal for Dummiesis available at Tattered Corners and all book outlets.
She is also the co-author of The Calorie Counter forDummies and The Glycemic Index Cookbook forDummies (Dec 2010). To learn more, visit:
www.rustnutrition.com