April is Defeat Diabetes Month

Are you over the age of 35? Are you carrying extra weight? Do you have high cholesterol or high blood pressure, or a family history of diabetes? If you answered “yes” to any of these questions, you may be at risk of developing diabetes. The good news is that diabetes can be prevented. April is Defeat Diabetes Month, and here are five simple tips to help you reduce your risk.

1. Lose Weight: The American Diabetes Association recommends losing 7% to 10% of your body weight to help prevent diabetes. For many people, this translates to a weight loss of about 15 to 20 pounds. 
2. Get Moving: Start with just 5 to 10 minutes of physical activity and gradually work up to 30 minutes most days of the week. Be sure to have a backup plan for indoor activities when the weather is too hot, cold, or rainy. For ideas to get started, visit the American Diabetes Association website: https://diabetes.org/healthy-living/fitness.
3. Eat Healthy: Fill half of your plate with non-starchy vegetables at lunch and dinner. This strategy can improve your cholesterol and blood pressure while aiding in weight loss. Non-starchy vegetables include broccoli, green beans, carrots, tomatoes, squash, cabbage, asparagus, and salads.
4. Avoid Sugary Beverages: Stay away from sugary drinks such as soft drinks, fruit juices, lemonade, and sports drinks. Instead, replace them with plenty of water to stay hydrated.
5. Choose Healthy Cooking Methods for Meat: Avoid adding batter to meat, poultry, and fish. Opt to bake, broil, roast, or grill your meats, using cooking spray or small amounts of olive oil as needed.

The American Diabetes Association recommends that everyone aged 35 and older should be screened for diabetes. Prevention and early detection are crucial to avoiding the complications of diabetes, which can affect the heart, eyes, kidneys, and nerves.

You can read more at The American Diabetes Education.