Prevention of Diabetes

The American Diabetes Association has proven that nine out of ten people diagnosed with type II diabetes are overweight (Body Mass Index greater than 25). For some people, losing ten to fifteen pounds can help decrease the high risk of getting diabetes. This weight change can be achieved by simple lifestyle changes. There are two main preventable measures one can take in order to help in the prevention of diabetes. One can watch their intake of food and exercise. Instead of having unhealthy snacks, more fruits and vegetables can be incorporated within the diet. Buying less high caloric and fatty foods can help in the reduction of consuming such foods. Many think that reducing caloric intake means eating less food, which is not true. Eating healthy foods such as salads, fruits, vegetables, and soups help to make a person feel full without consuming many calories or fat. Also, portion control helps with knowing the correct amount of nutrients ingested. Many times food is in proportions that are double, triple, or even more than a serving. The following are some serving sizes:
· Meat, fish, poultry – 3 oz. (about the size of the palm of your hand)
· Cheese – 1 oz. (about the size of your thumb)
· Milk, yogurt, fresh vegetables – 1 cup (about the size of a tennis ball)
· Bread – one slice
· Rice or cooked pasta – 1/3 cup
· Potato or corn – 1/2 cup
· Dry cereal – 3/4 cup

Exercise is another way to help reduce the risk of diabetes. Getting as little as thirty minutes of exercise five days a week makes a difference. Simple changes such as parking further away from the store and walking, taking the stairs instead of the elevator, or doing sit-ups and push-ups during the commercials while watching television can help. The more movement a person does helps with the reduction of calories. Exercise can not only boost your metabolism and increase muscle mass, but it helps to improve the body’s response to insulin and lower glucose. This lowering of insulin can help to reduce the need for medication. Small steps can make a difference in preventing diabetes.
~The following are examples of physical activity:
~Take a brisk walk (outside or inside on a treadmill)
~Go dancing
~Take a low-impact aerobics class
~Swim or do water aerobic exercises
~Try ice-skating or roller-skating
~Play tennis
~Stationary bicycle indoors
~Join a class to do strength training with weights, elastic bands, or plastic tubes
~Lift light weights at home
~Walk instead of drive whenever possible
~Take the stairs instead of the elevator
~Work in the garden, rake leaves, or do some housecleaning every day
~Park at the far end of the shopping center lot and walk to the store

~Liz Kerlick