Month Diabetes

Real Living Nutrition

American

NOVEMBER

AMERICAN DIABETES MONTH

01

is American Diabetes Month, it's a good time

to consider your risk for diabetes and what

you can do about it.

CHECKUP AMERICA

AMERICAN DIABETES MONTH

02

is an American Diabetes Association program

working to help people lower their risk for

type 2 diabetes and heart disease. These two

diseases account for a large portion of public

health issues, as well as health care costs.

THE GOOD NEWS

AMERICAN DIABETES MONTH

03

is they are somewhat preventable. The

American Diabetes Association recommends

taking a look at these ten key areas of your

health and lifestyle in order to lower your risk

of Type 2 Diabetes

C H O L E S T E R O L

a form of fat that is carried in the blood.Unhealthy cholesterol and lipid levelscan raise your risk for type 2 diabetesand heart disease. Everyone shouldhave their lipid levels checked by theirdoctor by age 20 and at least every 5years, or more often as recommendedby your physician.

Ideal numbers: LDL <100HDL >45 Triglycerides <150 Cholesterol <200

You can improve your numbers bylosing weight, exercising, and eating alow fat, high fiber diet

AGE, RACE, GENDER,FAMILY HISTORY

There are some things that affect yourrisk for type 2 diabetes, heart disease,and stroke that you can't change

But being aware of them can help youtake smart steps to lower your risk

Ask around and find out what yourfamily history involves

SMOKING

Smoking causes a lot of problems inyour body and certainly raises yourrisk for heart attack or stroke

Coupling that with a diabetes diagnosisis not good

Look for a smoking cessation programand kick the habit

GESTATIONALDIABETES

If you have had gestationaldiabetes (GDM, diabetes duringpregnancy), you are at a higherrisk of developing type 2diabetes later in life, again, thisis about being aware of your riskfactors.

HEALTHY EATING

Eating healthy is one of the mostimportant things you can do tolower your risk for type 2 diabetesand heart disease

Healthy eating needs to be anongoing goal

Work at improving your eatinghabits every week. Seek support tohelp you set goals and get on theright track

BEING OVERWEIGHT

Weight control is perhaps the mostimportant step you can take toprevent type 2 diabetes and theproblems associated with it (heartdisease, high blood pressure,unhealthy cholesterol)

If you already have diabetes and areoverweight, losing weight is a veryimportant step towards yourgoal of better managing bloodsugars

HIGH BLOODSUGAR

Managing your blood glucose (sugar) canhelp you prevent and manage type 2diabetes.You do not have to avoid allsugars in your diet when you havediabetes, but a diet low in sugar is yourbest bet

Overall calorie control and carbohydratemanagement is key. Well-managed bloodsugars (blood sugars that are withinnormal range and consistent most of theday) help prevent many of the additionalhealth complications that go along withlong-term diabetes (heart disease, kidneydisease, nerve damage)

Working with a Certified DiabetesEducator (CDE) can help you understandyour unique situation and lifestyle. Takeadvantage of local group diabeteseducation classes in our area and atMeadville Medical Center

PHYSICALACTIVITY

It's not just about what you eat, butalso how much you move. Exerciseand physical activity help manageyour blood glucose, blood pressure,and cholesterol, and lower your riskfor pre-diabetes, type 2 diabetes,heart disease, and stroke.

Prioritize exercise and schedule itinto your day, then schedule therest of your day, but don't prioritizeyour schedule

If you're not healthy, you won't beable to go to work, school, or haveany fun with family or friends.

Do it.

SMALL CHANGESADD UP

In coaching our clients atreallivingnutrition.com we encouragesmall changes, as they do add up to bigresults. Often people don't know where tobegin. Support can be found in manyplaces.

Working with a certified diabeteseducator and a registered dietitian canhelp you define small goals to get yourdiet and blood glucose management incheck.Working with a personal trainercan help motivate you to get out the doorto exercise, and do so safely withoutinjury.

Using a diet and exercise journal to workthrough your eating and exercise plancan also help provide you with a clearpicture of your goals and progress

GET HEALTHY &

STAY HEALTHY

AMERICAN DIABETES MONTH

Do your part to prevent diabetes or control

its impact on future health.

ROSANNE RUST

AMERICAN DIABETES MONTH

REAL LIVING NUTRITION

is a licensed, registered dietitian and nutrition coach

who has a private practice in Meadville. She is a

licensed provider for Real Living Nutrition Services,

nutrition communications consultant and author.

Her newest book Calorie Counter Journal for Dummiesis available at Tattered Corners and all book outlets.

She is also the co-author of The Calorie Counter forDummies and The Glycemic Index Cookbook forDummies (Dec 2010). To learn more, visit:

www.rustnutrition.com