Diabetes Prevention: 5 Tips for Taking Control

It’s never too late to start preventative measures.  Consider these tips:  Source:  www.mayoclinic.com

Tip 1:  Lose extra weight

If you’re overweight, diabetes prevention may hinge on weight loss.  Every pound you lose can improve your health.  An you may be surprised by how much.  To keep your weight in a healthy range, focus on permanent changes to your eating and exercise habits.  Motivate yourself by remembering the benefits of losing weight, such as a healthier heart, more energy and improved self-esteem.

Tip 2:  Skip fad diets

Low-carb, high-protein or other fad diets may help you lose weight at first, but they’re not likely to help you maintain a healthy weight in the long run.  And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients.

Tip 3:  Get plenty of fiber

It’s rough, it’s tough - and it can reduce the risk of diabetes by improving your blood sugar control.  And that’s not all.  Fiber also reduces the risk of heart disease.  It can even promote weight loss by helping you feel full longer.  Aim for 25 to 50 grams of fiber a day.  Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.

Tip 4:  Go for whole grains

Whole grains are another important piece in the diabetes-prevention puzzle.  Try to make at least half your grains whole grains.  Many foods made from whole grains come ready to eat, including various breads, pasta products and ready-to-eat cereals.  Look for the word “whole” on the package and among the first few items in the ingredient list.

Tip 5:  Get more physical activity

Increasing your physical activity can help you lose weight.  But even if it doesn’t, it’s still important to get off the couch.  With your doctor’s OK, aim for at least 30 minutes of moderate physical activity a day.  Take a brisk daily walk.  Ride your bike.  Swim laps.  If you can’t fit in a long workout, break it up into smaller sessions spread throughout the day.

Signs and symptoms

  • Excessive thirst and frequent urination
  • Constant hunger
  • Unexplained weight loss
  • Weight gain
  • Flu-like symptoms, including weakness and fatigue
  • Blurred vision
  • Slow healing of cuts or bruises
  • Tingling or loss of feeling in hands or feet
  • Recurring gum or skin infections
  • Recurring vaginal or bladder infections

DO YOU NEED TO BE TESTED FOR DIABETES?  We can point you in the right direction!  Contact IEC OR:

Manassas Clinical Research Center
9001 Digges Road, Suite 105
Manassas, VA 20110
703-330-1112

Fall 2007 Newsletter
Volume 2, Issue 4