By: Emily Yu, MS candidate at American University Date: 11/15/11
Did you know that, according to the American Diabetes Association, diabetes kills more people each year than breast cancer and AIDS combined? This November is Diabetes Awareness Month, and it couldn’t have come at a better time. Staggering research findings from the International Diabetes Federation estimates that someone dies from diabetes every 7 seconds. These numbers project that if we do not make a change, by 2050 as many as 1 in 3 Americans will have diabetes!
So what can we do?
Maintaining a healthy weight reduces your risk for type 2 diabetes. A healthy weight can be achieved by making sensible food choices and engaging in regular physical activity. Below are some simple steps you can take to help you and your family eat healthier, as based on the dietary guidelines, and be more physically active.
Healthy Eating
- Consume more fruits and vegetables, especially the colorful ones which are full of vitamins, minerals and other healthful components
- Try to consume more whole grain products, like whole grain breads, tortillas cereals and pasta, or brown rice. These foods can help maintain blood sugar levels.
- Eat the right number of calories for you and avoid oversized portions. An easy way to do this is to follow the MyPlate recommendations, to build a healthier plate for you!
Physical Activity
- Be motivated to move more everyday, this doesn’t only include going to the gym, but can also be activities like gardening or dancing.
- Fit exercise into your daily life wherever you can. This can be taking the stairs instead of the elevator, and picking a parking spot a bit further away from your office building.
- Once you’ve made being active a habit, make sure that you split it up. Throughout the week, physical activity should include an aerobic activity, such as brisk walking, strength training, and flexibility which includes stretching.
From where we stand today, the future of diabetes is not bright. The good news is that we can adjust our fates and make a change. Following the steps above is one way to take control of your health. It only takes one small change today to see big results tomorrow.
How has diabetes touched your life? Tell us below.