Prevention of Diabetes complications.
Get your blood glucose checked for pre-diabetes if you are:
45yrs or older and overweight/not overweight
Under 45yrs, but overweight are at increased risk for diabetes.
Checking for prediabetes is more important because the symptoms are not obvious and you may not know that you have them and often, it goes untreated.
If you have pre-diabetes it means you might get type 2 diabetes soon or later in future and you are at high risk to get heart disease or stroke.
Delay or prevent type 2 diabetes
Do you know that 30 minutes a day of moderate physical activity along with a 5-10% weight loss produced a 58% reduction in diabetes!
|If you weigh:||Losing 5-10% is|
|150 pounds (68 kg)||8-15 pounds (3.5 kg- 7kg)|
|175 pounds (79 kg)||9-18 pounds (4 kg- 8 kg )|
|200 pounds (91 kg)||10-20 pounds ( 4.5kg – 9kg)|
|225 pounds (102 kg)||11-23 pounds ( 5 kg – 10.5kg)|
|250 pounds (113 kg)||13-25 pounds (6 kg – 11 kg)|
|300 pounds (136 kg)||15-30 pounds (7kg -14 kg)|
You can prevent or delay type 2 diabetes with nutritious eating, regular physical activity, and moderate weight loss and balancing them is the cornerstone of prevention.
Nutritious eating is limiting saturated fats (butter, cheese, fatty meats), cutting back on total amount of fat (less oils, salad dressing, fried foods), eating more fiber, eating fruits and vegetables along with each meal.
Regular, moderate physical activity, 30 mins a day, will help you to reduce weight gradually. Brisk walking (aim for 10,000 steps a day), bicycling, jogging, dancing every day will keep your sugar level under control.
Regular physical activity will help lower your blood glucose, blood pressure, and cholesterol. It strengthens your heart, lung, and circulatory systems, strengthens bones, increases muscle tone and stamina and improves your sleep, decreases stress, improves blood flow to your brain and keeps you happy.
Reducing calories and increasing physical activity must go hand-in-hand. Weight loss happens when your energy output (activity) is greater than energy input (calories).
You have to burn 3,500 calories to lose 1 pound (0.45kg)! A combination of meal planning and physical activity is most successful.
Tips for Heart-Healthy Eating
- Eat breakfast
- Eat smaller portions
- Choose non-fat or low-fat dairy products
- Choose lean meats
- Remove the visible fat from meat
- Enjoy leafy vegetables along with whole grains and lean meat or beans
- Snack in between meals
Tips to increase your activity
- Be active every day
- Take stairs instead of elevator
- Take 5-10 minute walk after each meal
- Go dancing, cycling with family or friends
Monitor your success
- Keep a diary of your eating and physical activity
- Track your weight loss
- Be patient and don’t give up