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You can do a lot to lower your chances of getting diabetes. Exercising regularly, reducing fat and calorie intake, and losing a little weight can help you reduce your risk of developing type 2 diabetes. Lowering blood pressure and cholesterol levels also helps you stay healthy. If you are overweight Then take these steps:
If you are fairly inactive Then take this step:
If your blood pressure is too high Then take these steps:
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If your cholesterol or triglyceride levels are too high
Then take these steps:
- Make wise food choices most of the time
- Be physically active every day
- Talk with your doctor about whether you need medicine to control your cholesterol levels
Making Changes to Lower My Risk
Making big changes in your life is hard, especially if you are faced with more than one change. You can make it easier by taking these steps:
- Make a plan to change behavior.
- Decide exactly what you will do and when you will do it.
- Plan what you need to get ready.
- Think about what might prevent you from reaching your goals.
- Find family and friends who will support and encourage you.
- Decide how you will reward yourself when you do what you have planned.
Your doctor, a dietitian, or a counselor can help you make a plan. Consider making changes to lower your risk of diabetes.
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.
Excess body weight can also cause high blood pressure.
Body mass index (BMI) is a measure of body weight relative to height.
You can use BMI to see whether you are underweight, normal weight, overweight, or obese.
Use a Body Mass Index Table to find your BMI.
If you are overweight or obese, choose sensible ways to get in shape.
- Avoid crash diets. Instead, eat less of the foods you usually have. Limit the amount of fat you eat.
- Increase your physical activity. Aim for at least 30 minutes of exercise most days of the week
- Set a reasonable weight-loss goal, such as losing 1 pound a week. Aim for a long-term goal of losing 5 to 7 percent of your total body weight.
Since it was first published over a decade ago, REVERSING DIABETES has enabled hundreds of thousands of people with type 2 diabetes to control their condition, naturally and effectively, with diet and exercise. Now thoroughly revised and updated with new material, this classic guide will show you how to reduce, or even eliminate, your dependence on insulin or oral drugs while losing weight and lowering your cholesterol levels, blood pressure, and risk of heart attack. Easy-to-follow, with a step-by-step program to keep you on course for the rest of your life.
This valuable information gets to you thanks to the
National Diabetes Information Clearinghouse
1 Information Way
Bethesda, MD 20892–3560
Email: ndic@info.niddk.nih.gov
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