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TYPE 2
DIABETES PREVENTION
What is Diabetes?
Diabetes is a serious disease in which blood sugar
levels are too high. Everybody needs some sugar in their blood for their body
cells to work like they should but too much blood sugar can cause damage to the
heart, blood vessels, kidneys and eyes. This damage can result in heart attacks,
stroke, kidney failure and the need for dialysis, blindness, amputation of feet,
and other serious problems. People with high blood sugars do not feel sick until
they have been diabetic for a long while and damage has already occurred.
What is pre-diabetes? Before people are diabetic,
they often have blood sugars that are just a little too high. There are certain
things about you that can put you in danger of developing diabetes. These are
referred to as risk factors. We can change some of our risk factors but others
we cannot. For instance, if an individual has a family history of diabetes or if
they have a family background as an African-American or an American Indian,
those things cannot be changed. But being overweight or not getting enough
activity are things that we can change. By changing the risk factors that we
can, we can often prevent diabetes from occurring.
Take this test to see how many risk factors you
have. The more statements that are true for you, the higher your risk is. Put a
check mark in front of those statements that are true for you. Circle any of
risk factors that can be changed.
|
_____1. My weight is equal to or above the weight list in
the chart to the right. |
At-Risk Weight Chart |
|
_____2. I have a parent, brother, or
sister with diabetes. |
Height |
Weight |
|
_____3. My family background is African
American,
American Indian, Asian American, Hispanic/Latino,
or Pacific Islander. |
in feet and inches without shoes |
in pounds without clothing |
|
_____4. I have had gestational diabetes
(had diabetes
when I was pregnant). |
4'10"
4'11"
5'0"
5'1"
5'2"
5'3"
5'4"
5'5"
5'6"
5'7"
5'8"
5'9"
5'10"
5'11"
6'0" |
129
pounds
133
pounds
138
pounds
143
pounds
147
pounds
152
pounds
157
pounds
162
pounds
167
pounds
172
pounds
177
pounds
182
pounds
188
pounds
193
pounds
199
pounds |
|
_____5. I have given birth to one or more
babies that
weighed 9 pounds or more. |
|
_____6. My blood pressure is 140/90 or
higher, or I have
been told that I have high blood pressure. |
|
_____7. My cholesterol (lipids) levels
are not normal. My
HDL cholesterol ("good"cholesterol) is less than 50
or my triglyceride level is 250 or higher. |
|
_____8. I am not active enough. I do not
exercise or walk
for 30 minutes three or more times a week. |
|
_____9. I am older than 45. |
You can do a lot to lower your chances of getting
diabetes. You have already started with a small step in the right direction by
knowing what your risks factors are. Take the next small step and commit to a
plan for decreasing your risk factors. Choose one of the risks above that you
circled, find it below, and follow the directions in the boxes for decreasing
your risk.
|
*My weight puts me
at risk for diabetes. |
|
1. Losing 5 to
10% of my body is a beginning step to lowering my risk.
2. I can lose
weight by eating smaller portions, avoiding fried, fatty, and sugary foods.
Eating
more fruits, vegetables, and whole grain foods can help me lose weight.
3. To stay healthy I know I should not lose more than 1 to 2 pounds a
week.
4. I know that the amount of a food that I eat is as important as the
kind of food I eat. |
|
*What should I eat every day? |
|
2 to 3 servings of meat |
A serving of meat is 2 to 3 ounces of meat
or 1 egg or 1/2 cup tuna |
|
3 to 5 servings of vegetables |
A serving of vegetables is usually 1/2 cup |
|
3 to 4 servings of fruit |
A serving of fruit is 1 small piece or 1/2
cup juice |
|
About 6 servings of whole grain and starchy
foods. |
A serving is equal to 1 small potato, 1/2
cup beans or corn, 1/2 cup pasta or cereal one slice of bread |
|
2 to 3 servings of dairy foods |
A serving of dairy is a cup of milk, a cup
of low-fat yogurt, or an ounce of cheese |
|
Fats, sweets, and alcohol should be limited |
Fats, sweets, and alcohol should be eaten in
very small amounts |
| |
|
*My
cholesterol (lipids) levels are not normal |
|
1. I can help
myself have better cholesterol
levels staying away from high fat foods. I
can read labels to see how many grams of
fat I am eating. |
3. Some people
need medications to help
their cholesterol levels stay healthy, so I
will follow my doctor's advice. |
|
2. I know that
not being overweight and
getting enough exercise helps me have
good cholesterol levels also. |
|
| |
|
*I
am not active enough. I do not exercise or walk for 30 minutes three or more
times a week. |
|
1. I can
decrease my risk of diabetes and also
help myself lose weight by getting more
exercise.
2. Exercise doesn't have to mean going to a
gym or having fancy equipment. You can
take the stairs instead of the elevator,
park at the far end of the lot and walk to
the store, and/or walk or bicycle to a
friends instead of driving.
|
3. Start a
walking program. Walk 10 minutes 3
or more times a week. Each week walk for
5 minutes more until you are walking 30 to
45 minutes every day. Be safe when you
walk. Walk around the block if you live in
a safe area or go to the mall to walk. Walk
with a friend or with your dog.
4. Other good ways to get exercise is by
going bicycling, dancing, gardening,
mowing the lawn, swimming, or playing
tag with the kids. |
Diabetes Help Resources
Livingston
County
Health
Department- (815) 844-7174
310 E.
Torrance Avenue,
Pontiac. www.lchd.us
Wellness
Clinics
including blood glucose testing, lipid profile, triglycerides, liver and kidney
function tests; blood pressure, height and weight check; Flu and pneumonia
shots,
assistance locating other health resources.
Livingston
Family
Care
Center
(815)
842-1441
305 W.
Madison St.,
Pontiac
Provides
free or low-cost medical care for those without insurance or Medicaid. Works
with OSF Saint James Diabetes Program and the Livingston County Health
Department.
American
Diabetes Association
1-800-DIABETES (1-800-342-2383)
www.diabetes.org
Illinois Tobacco Quitline
1-866-QUIT-YES (1-866-784-8937)
This
toll-free service has certified smoking cessation counselors who can give you
information about quitting smoking and help you design a quitting plan. Smokers
may receive up to 8 weeks of free nicotine patches by calling the Quitline.
National
Diabetes Education Program
www.ndep.nih.gov
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