It's Not Too Late to Prevent Diabetes

The First Steps To Prevent Diabetes

Want to start moving more, but don't know how? It doesn't have to be hard or boring to work for you. The National Diabetes Education Program (NDEP) is urging adults age 60 and over who are at risk for type 2 diabetes, or have a condition called prediabetes, to increase their physical activity to prevent the disease. If you are not very active, start off slowly with an activity that gets you moving for 10 minutes five days a week and build up to the recommended 30 minutes. Moving around, even for only a few minutes a day, is a healthy start to becoming more fit and preventing diabetes.

The First Steps to Physical Activity

WARM UP. Warm-ups get your body ready for physical activity. Shrug your shoulders, tap your toes, swing your arms, or march in place. Spend a few minutes warming up for any activity, even walking.

DANCE. Dancing increases strength, energy, and movement. It is a fun way to exercise without realizing it. Take a dance class with a buddy. Or get off the couch, turn on the radio and dance in your living room.

WALK. This is one of the best ways to increase your activity. There are many ways to add walking to your day. Be sure you have the proper shoes for walking. Find a safe place to enjoy your walk, such as a shopping mall or a community center.

STRETCH. You don't need a special time or place to stretch. At home or at work, stand up, push your arms toward the ceiling, and stretch. Stretch slowly. You should not feel pain. Hold the stretch without bouncing for about 30 seconds. Stretch after any brisk activity.

Easy Ways to Increase Physical Activity

Put away the TV remote control -- get up to change the channel. March in place during commercial breaks.

Try walking around the house while you talk on the phone.

Park the car farther away from stores, movie theatres, or your office.

Get off the bus one stop early, if you are in a safe place to walk.

Visit museums, the zoo, or an aquarium. These are great ways to be active with your family.

Eat Right to Prevent Diabetes

Making healthy food choices and cutting down on the amount of food you eat will help manage your weight loss and prevent type 2 diabetes. Try some of these tips to get started.

You don't have to cut out the foods you love to eat. Just cut down on the amount you eat, and eat them less often.

Try to keep meat, poultry, and fish servings down to three ounces -- that's about the size of a deck of cards.

Try to eat three sensible meals at regular times throughout the day.

Eat more fresh fruit, veggies, nuts, and whole grains.

Limit fried foods. Baking and broiling are healthier ways to eat meat, chicken, and fish.

When eating out, share large portions.

Drink six to eight glasses of water every day.

Answer:

Your level is currently NormalHigh (hyperglycemia).Low (hypoglycemia).

If the level is below 70 and you are experiencing symptoms such as shaking, sweating or difficulty thinking, you will need to raise the number immediately. A quick solution is to eat a few pieces of hard candy or 1 tablespoon of sugar or honey. Recheck your numbers again in 15 minutes to see if the number has gone up. If not, repeat the steps above or call your doctor.

People who experience hypoglycemia several times in a week should call their health care provider. It's important to monitor your levels each day so you can make sure your numbers are within the range. If you are pregnant always consult with your health care provider.

Your blood sugar level is slightly high. You should call your health care provider and ask if laboratory tests to check for diabetes are needed. If you are pregnant always consult with your health care provider.

Congratulations on taking steps to manage your health.

However, it's important to continue to track your numbers so that you can make lifestyle changes if needed. If you are pregnant always consult with your physician.

Your level is currently normal. However, if you are concerned about diabetes speak with your physician. There may be other risk factors that increase your risk for diabetes.

Your level is high if this reading was taken before eating. Aim for 70-130 before meals and less than 180 two hours after meals.

Even if your number is high, it's not too late for you to take control of your health and lower your blood sugar.

One of the first steps is to monitor your levels each day. If you are pregnant always consult with your physician.

Your blood sugar level may be high, depending on when you last ate. If you have not eaten for at least 8 hours, your blood sugar should be less than 100. If you've eaten within the last 2 hours, your blood sugar should be less than 140. You should call your health care provider and ask if you need laboratory tests to check for diabetes. If you are pregnant always consult with your health care provider.

Blood sugars consistently above 180 warrant prompt medical attention.

Even if your number is high, it's not too late for you to take control of your health and lower your blood sugar.

One of the first steps is to monitor your levels each day. If you are pregnant always consult with your physician.

Your blood sugar level is high. You should call your health care provider and ask if laboratory tests to check for diabetes are needed. If you are pregnant always consult with your health care provider.

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