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Diabetes
Prevention
How to Lower Your Risk Making modest lifestyle changes can often
prevent or delay type 2 diabetes in people who are at risk. Here
are some tips. 1. Reach and maintain a reasonable body weight. Your
weight affects your health in many ways. Being overweight can keep
your body from making and using insulin properly. It can also cause
high blood pressure. 2. Make healthy food choices. What you eat has
a big impact on your weight and overall health. By developing
healthy eating habits, you can help control your body weight, blood
pressure, and cholesterol. Reducing portion size, increasing the
amount of fiber you consume (by eating more fruits and vegetables)
and limiting fatty and salty foods are key to a healthy diet. 3.
Get at least 30 minutes of exercise at least five days a week.
Regular exercise reduces diabetes risk in several ways: it helps
you lose weight, controls your cholesterol and blood pressure, and
improves your body's use of insulin. Many people make walking part
of their daily routine because it’s easy, fun
and convenient. But you can choose any activity that gets you
moving. It’s fine to break up your 30 minutes of
exercise into smaller increments, such as three 10-minute periods.
Check with your doctor before beginning any exercise program. For
more information on exercise and older adults, go to
http://nihseniorhealth.gov/exerciseforolderadults/toc.html
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