1 / 20

It’s Your Move

It’s Your Move. Steps to Defeat Diabetes. It’s Your Move. Diabetes affects over ¼ of Americans over 65 79 million Americans over 20 are pre-diabetic Can cause kidney failure, lower limb amputation and blindness

clea
Télécharger la présentation

It’s Your Move

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. It’s Your Move Steps to Defeat Diabetes

  2. It’s Your Move • Diabetes affects over ¼ of Americans over 65 • 79 million Americans over 20 are pre-diabetic • Can cause kidney failure, lower limb amputation and blindness • Type 2 Diabetes – working with health care provider and lifestyle change can control and possibly reverse diabetes

  3. What is Pre-diabetes? • Blood glucose & A1c levels higher than normal • risk for type 2 diabetes, heart disease & stroke • Losing weight and exercise can return glucose levels to normal • Some cases delay or even prevent diabetes

  4. Know Your Numbers for Diabetes Risk • Obesity and Body Fat Distribution • Insulin Resistance and Metabolic Syndrome • Hyperglycemia • Blood Pressure • Dyslipidemia • Family History

  5. It’s Your Move – Know Your Numbers • Obesity and Body Fat Distribution • Abdominal fat increases risk for type 2 • Increased risk for cardiovascular disease • Insulin resistant present years before type 2 • Hyperglycemic individuals higher risk for glucose intolerance and type 2

  6. It’s Your Move – Know Your Numbers • High blood pressure – increases risk for type 2 • Dyslipidemia – increased triglycerides and decreased HDL cholesterol • Family History – other family members with type 2

  7. Who is at greater risk for type 2 diabetes? • Impaired glucose tolerance (IGT) • Over age 45 • Family History • Overweight • Lack of exercise • High blood pressure • Low HDL cholesterol • High Triglycerides • Racial & ethnic groups • Non-Hispanic Blacks, Hispanic/Latino Americans, Asian Americans & Pacific Islanders, and American Indians & Alaska Natives • Gestational Diabetes, or a baby weighing 9 lbs or more

  8. It’s Your Move – Healthy Eating • Eat variety of foods – don’t eliminate food groups • Insulin and glucose regulated better with balanced meals • Include lean / low-fat protein with meals and snacks • Learn correct smaller portion sizes

  9. Role of Carbohydrates • Cutting lots of carbs (common diet strategy) can be dangerous • Body uses carbs for fuel • Ketosis (muscle and fat get used) • Causes less oxygen to tissues • Stress on eyes, kidneys, heart and liver

  10. Healthy Carbohydrates • Fiber rich – helps control blood sugar • Low glycemic index • Vegetables • Reasonable sized piece of fruit • Whole grain breads, rice or pasta (remember correct portion size) • Legumes – beans, peas & lentils • Low-fat dairy products

  11. Heart-healthy fish • Eat heart-healthy fish twice a week • Cod, tuna and halibut – less fat, saturated fat & cholesterol than meat and poultry • Salmon, mackerel and herring • Omega-3 fatty acids • Healthy heart • Lowers blood fats called triglycerides

  12. “Good” Fats • Monounsaturated fats • Polyunsaturated fats • Can lower cholesterol levels • Eat sparingly – all fats high in calories • Avocados, almonds, pecans, walnuts & olives • Canola oil, olive oil, corn oil & peanut oil

  13. Diabetes Meal Plan = Healthy for Anyone • No more than 2,000 mg sodium • No more than 200 mg cholesterol • High-fat dairy • High-fat meats • Egg yolks • Shellfish • Low in fat, moderate in salt & sugar • Meals based on whole grains, vegetables and fruits

  14. Move It, Move It – Let’s Exercise • Powerful weight management tool • Lowers blood sugar • Helps body use glucose sugar efficiently • Lowers blood pressureand heart disease risk

  15. We like to Move it, Move it! • Include aerobic and resistance • Aerobic – walking or running – lowers blood sugar immediately • Resistance – weight lifting – affects blood sugar hours later • Valuable in treating and controlling type 2 diabetes • May be hard or inconvenient – but being sick is much harder and inconvenient

  16. Walking – Great Way to Get Fit • Start 10 minutes a day • Goal of 30-45 minutes almost everyday • Think of subtracting time from sitting • Shorter walks add up to total for day • Comfortable shoes for walking

  17. Benefits of Using a Pedometer • Keep you motivated • Set a goal & keep it • Increase daily average every couple of weeks • 10,000 steps a day = 5 miles of walking

  18. It’s Your Move • Become a healthier you! • Simple changes • Health screening • Move more during your day • Eat more vegetables, whole grains & fruit

  19. Questions?

  20. Thank You!

More Related