NUTRITION

Eat Good to Feel Good

Knowing what to eat can be confusing but a few basic tips have withstood the test of time.

Regardless of what food you prefer, here is what all healthy eating plans have in common.

They include:

• Fruits and vegetables
• Lean meats and plant-based sources of protein
• Less added sugar
• Less processed foods

Try the Diabetes Plate Method.

Eating healthy is important and it can be hard to know what and how much to eat, especially when you are managing diabetes.

An easy place to start is to try following the Diabetes Plate Method. This simple guide offers a stress-free way to plan your portions without any counting, calculating, or measuring.

PHYSICAL ACTIVITY

It’s a great time to get moving, especially as you age!

Regular physical activity is an important part of maintaining your strength, stamina, flexibility, balance and coordination which is why it is so important as we age.

If you have not been very active or are worried about your health, it is important to consult your doctor and start slowly.

Light walking is a great place to start and a great habit to incorporate into your life. Walk with a loved one or by yourself. Set goals every day and meet them.  You will start feeling like you are back in control of your life.

If you are still struggling with getting started or feeling overwhelmed by the idea of starting a more active life, take heart: every change, no matter how small, makes a difference in your ability to manage diabetes. Even losing 10-15 pounds can have a significant impact on your health. 

A few helpful tips:

• Set a goal to get 150 minutes of exercise each week.
• Put the fun in fitness. Try activities you enjoy and put on some music that makes you want to move.
• Break a sitting streak. Get up and move every hour that you are awake.
• Partner-up for social benefits and accountability.

AWARENESS & PREVENTION

Diabetes and Lung Cancer Awareness Month

Facts about Diabetes & Prediabetes:

• More than 29 million Americans suffer from diabetes – that’s more than 9 percent of the U.S. population.
• Diabetes caused more than 69,000 deaths in 2010, making it the seventh leading cause of death for Americans.
• Seniors suffer from diabetes at the highest rate – nearly 26 percent of Americans age 65 and up have diagnosed or undiagnosed diabetes.
• One in three American adults – 86 million – have prediabetes and, according to the Centers for Disease Control and Prevention (CDC), upwards of 90 percent do not realize they have it.

Facts about Lung Cancer:

• Lung cancer is the leading cause of cancer death among both men and women in the U.S.
• Each year, about 218,500 people in the U.S. are told they have lung cancer, and about 142,000 people die from this disease.
• Different people have different symptoms for lung cancer. Most people with lung cancer do not have symptoms until the cancer is advanced.

LIFESTYLE MANAGEMENT

What can I do to reduce my risk of lung cancer?

1.     Do not smoke. Cigarette smoking causes about 80% to 90% of lung cancer deaths in the United States.

2.     Avoid secondhand smoke. Smoke from other people’s cigarettes, cigars, or pipes is called secondhand smoke.

3.     Get your home tested for radon. The U.S. Environmental Protection Agency recommends that all homes be tested for radon.

4.     Be careful at work. Health and safety guidelines in the workplace can help workers avoid carcinogens, things that can cause cancer.

 

Diabetes Risk Factors

You can prevent or delay type 2 diabetes with proven, achievable lifestyle changes, such as losing a small amount of weight and getting more physically active, even if you are at high risk. 

Eat better: Simply choosing healthier food options like fruits, vegetables, and nuts as opposed to soda, potato chips, and fast food can help regulate your blood sugar levels.

Exercise: Getting exercise does not mean you must visit the gym four days a week for an hour each day! Simply being more active than you were before can help your health. Go on long walks a couple times a week, and progress into a jog if your body can handle it. You can also visit the gym and lift light weights to help build muscle. 

Lose weight: Typically, a combination of the previous two methods results in losing weight. Eating less fatty, high-sugar foods combined with an increased exercise regimen often results in the burning of fat at a more reasonable and efficient pace.