Healthy Living Tips from
The New Jersey Police Chief Magazine | May 2017
HEALTHY LIFESTYLE TIP: Diabetes— Cut Your Risk!
You Can Avoid or Reverse Pre-Diabetes
More than 1 in 3 Americans have pre-diabetes— and nearly 90 percent of people who have it don’ t even know it. You’ re diagnosed with pre-diabetes when your blood sugar is higher than normal, but not high enough to be considered type 2 diabetes. Unchecked, the condition can lead to type 2 diabetes, heart attack and stroke. But--you can prevent or reverse pre-diabetes by taking the following steps:
1. Get checked. Often, there are no symptoms for pre-diabetes, so it’ s important to ask your doctor for a blood glucose screening. Testing is especially important if you have family history of diabetes, are age 45 or older, are overweight or have high blood pressure, all of which are risk factors.
2. Eat foods that are high in fiber and low in fat and calories, such as fruits, veggies and whole grains. 3. Get 30 minutes of moderate exercise at least five days a week. 4. Maintain a healthy weight.
If you’ re overweight, you don ' t have to lose a lot of weight to improve your health. Losing just 5-7 percent of your body weight can slow or even reverse pre-diabetes— for a person who weighs 200 pounds, losing only 10-15 pounds can make a big difference and lower your risk of developing diabetes.
Making changes may seem tough, and while not everyone will be able to fully reverse pre-diabetes depending on risk factors, most people will be able to lower their risk through physical activity and healthier eating habits.
An important statistic: Without intervention, 15 % to 30 % of people with pre-diabetes will develop type 2 diabetes within 5 years— with numbers like that, it’ s important to take action now!
The key to boosting your chances for success is to make a realistic plan and to set realistic goals. Start with one change in your diet and one new type of exercise activity. Remember to take it one step at a time, and stay patient. Permanent weight loss and healthier eating habits won’ t happen overnight, but every step you take toward these goals will reward you with increased health!
For an appointment or more information about how Deborah Heart and Lung Center’ s leading-edge technologies can improve your quality of life: 800.555.1990 or request info / an appointment: www. demanddeborah. org
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