National Diabetes Month is a great time to spread awareness about preventative measures for high risk individuals and to reflect on disease management techniques for those living with diabetes. Currently 1 in 10 Americans, more than 30 million people, have diabetes and another 84 million adults in the US are at high risk for developing type 2 diabetes. People at high risk can make some simple changes to lower their risk by more than half! Eating healthy, participating in more physical activity and losing weight are all ways to prevent the onset of diabetes. These strategies also help control diabetes in those who have already been diagnosed.
CLICK HERE to complete the American Diabetes Association Risk Test.
Healthy strategies include:
- Filling half of your plate with fruits and vegetables
- Participating in 30 minutes of physical activity each day
- Making half of your grains whole grains
- Decreasing sodium in your diet
- Checking your blood sugar regularly or asking your doctor to check your A1c
National Diabetes Month is a good time to commit to new healthy habits. Here are some ideas that can help prevent or manage diabetes:
- Get more sleep
- Commit to going to bed at the same time each night. It helps to avoid screens, sound and light while trying to fall asleep.
- Drink more water
- Dehydration can leave you feeling hungry and make you fatigued. This can cause you to eat more and be less active. You can also substitute water for sugary beverages to cut down on calories.
- Move more
- Physical activity can help control blood sugar and may result in weight loss
- Try a new fruit or vegetable
- Eating a wide variety of colors in your produce leads to increased nutrients in your diet
November 14th is World Diabetes Day. Consider this as an opportunity to remind yourself to talk to your doctor about your risk factors or to reevaluate how you are managing your diabetes. Joining a support group, gathering materials from an education program or swapping diabetic friendly recipes are all great ways to connect with others. You can also take some steps to better take care of yourself:
- Make a list of your medications and keep it in your wallet
- Add an emergency contact to your cell phone
- Put together a Sick-Day kit (this website will help show you how)
Try one of these diabetic friendly recipes:
|Apple Cheddar Scones||Sweet Potato Minestrone||Mediterranean Turkey Burgers|