How can I reduce my risk?

How can I reduce my risk?

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:

• Reach and maintain a reasonable body weight.
• Make wise food choices most of the time.
• Be physically active every day.

If you are fairly inactive

Then take this step:

• Be physically active every day.

If your blood pressure is too high

Then take these steps:

• Reach and maintain a reasonable body weight.
• Make wise food choices most of the time.
• Reduce your intake of sodium and alcohol.
• Be physically active every day.
• Talk with your doctor about whether you need medicine to control your blood pressure.

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.

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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 beh***ior.
• 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 h***e planned.

Your doctor, a dietitian, or a counselor can help you make a plan. C***ider 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 the Body Mass Index Table to find your BMI.

• Find your height in the left-hand column.
• Move across in the same row to the number closest to your weight.
• The number at the top of that column is your BMI. Check the word above your BMI to see whether you are normal weight, overweight, or obese.

If you are overweight or obese, choose sensible ways to get in shape.

• ***oid crash diets. Instead, eat less of the foods you usually h***e. 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.

Make Wise Food Choices Most of the Time

What you eat has a big impact on your health. By making wise food choices, you can help control your body weight, blood pressure, and cholesterol.

• Take a look at the serving sizes of the foods you eat. Reduce serving sizes of main courses such as meat, desserts, and foods high in fat. Increase the amount of fruits and vegetables.
• Limit your fat intake to about 25 percent of your total calories. For example, if your food choices add up to about 2,000 calories a day, try to eat no more than 56 grams of fat. Your doctor or a dietitian can help you figure out how much fat to h***e. You can also check food labels for fat content.
• Limit your sodium intake to less than 2,300 mg—about 1 teaspoon of salt—each day.
• Talk with your doctor about whether you may drink alcoholic beverages. If you choose to drink alcoholic beverages, limit your intake to one drink—for women—or two drinks—for men—per day.
• You may also wish to reduce the number of calories you h***e each day. People in the DPP lifestyle change group lowered their daily calorie total by an ***erage of about 450 calories. Your doctor or dietitian can help you with a meal plan that emphasizes weight loss.
• Keep a food and exercise log. Write down what you eat, how much you exercise梐nything that helps keep you on track.
• When you meet your goal, reward yourself with a nonfood item or activity, like watching a movie.
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• Should I be tested for diabetes? Anyone 45 years old or older should c***ider getting tested for diabetes. If you are 45 or older and overweight—see the BMI chart—getting tested is strongly recommended. If you are younger than 45, overweight, and h***e one or more of the risk factors, you should c***ider getting tested. Ask your doctor for a fasting blood glucose test or an oral glucose tolerance test. Your doctor will tell you if you h***e normal blood glucose, pre-diabetes, or diabetes. [Top] What does h***ing pre-diabetes mean? Pre-diabetes means your blood glucose is higher than normal but lower than the diabetes range. It also means you are at risk for getting type 2 diabetes and heart disease. However, you can reduce the risk of getting diabetes and even return to normal blood glucose levels with modest weight loss and moderate physical activity. If you are told you h***e pre-diabetes, h***e your blood glucose checked again in 1 to 2 years. [Top] Besides being older and overweight, what other factors increase my risk for type 2 diabetes? To find out your risk for type 2 diabetes, check each item that applies to you. I h***e a parent, brother, or sister with diabetes. My family background is Alaska Native, American Indian, African American, Hispanic/Latino, Asian American, or Pacific Islander. I h***e had gestational diabetes, or I g***e birth to at least one baby weighing more than 9 pounds. My blood pressure is 140/90 mm Hg or higher, or I h***e been told that I h***e high blood pressure. My cholesterol levels are not normal. My HDL cholesterol—“good” cholesterol—is below 35 mg/dL, or my triglyceride level is above 250 mg/dL. I am fairly inactive. I exercise fewer than three times a week. I h***e polycystic ovary syndrome, also called PCOS—women only. On previous testing, I had impaired glucose tolerance (IGT) or impaired fasting glucose (IFG). I h***e other clinical conditi*** associated with insulin resistance, such as acanthosis nigricans. I h***e a history of cardiovascular disease. The more items you checked, the higher your risk.     index: here below is a product of which be produced with chinese traditional medicine which can use both as food and medicine . (Fresh drug homologous   or Medicine food homology )   product name: sunrise tablets ingredients: mulberry le***es,fern,cucumber son,malt,natural cellulose, etc netcontent: 0.3g X 180 suggested daily intake: 6 tablets (3servings perbay) direction: take with warm water appropriate people: a complication of diabetes,such as microvascular complicati***, the diabetic renopathy, cell adhesion molecules in the pathogenesis of diabetic meuropathy, microvascular and macrovascular complicati*** ,diabetic nephropathy and diabetic retinopathy etc.（******，如，微细血管***，******，末梢***病变，微细血管和大血管***，******病变 以及******病变等） appropriate people in simple: fingers-numbness, foot-numbness,blurred vision,tired, legs with dropsy(手麻，脚麻，视力模糊，疲倦，双腿浮肿) warning: this is a dietary supplement and does not replace any pharmaceutical products storage: store in dry conditi*** and ***oid direct light/heat exposure quality guaranteed for 24 months   contact: ***: 634234997 E-MAIL: hongfengyezhilv@126.com          www.diabetes.cpooo.com