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210 Marie Langdon Drive
Manchester, KY 40962
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Walla Walla, WA
Permit No. 44
Small changes,
big results
Studies show that people who
are overweight can prevent or
delay diabetes by losing just
5 to 7 percent of their weight,
according to the National Dia-
betes Education Program. For a
person who weighs 200 pounds,
that’s 10 to 14 pounds—a goal
that’s often achievable just by
making a few small changes in
eating and exercise habits.
Diabetes
—Lower your risk
S
OMETIMES, SMALL STEPS
can take you a long way. That’s
especially true when it comes to
protecting yourself from type 2 diabetes.
Type 2, the most common form
of diabetes, occurs when the body has
problems converting glucose (sugar)
from food into energy.
Preventing type 2 diabetes is
important because too much glucose
in the blood can result in serious com-
plications, such as kidney and nerve
damage, heart attack, stroke, vision
loss, and amputation.
Being overweight or obese greatly in-
creases your risk for type 2 diabetes. But
losing just a modest amount of weight
may help you prevent the disease.
Act now
You can reduce your risk of developing
type 2 diabetes by following these tips:
●
●
Set a reasonable goal for losing
weight, such as 1 pound a week.
●
●
Avoid crash diets. Instead, strive to
eat smaller portions at meals.
●
●
Choose low-fat or nonfat dairy prod-
ucts and lean cuts of meat and poultry.
●
●
Eat lots of fruits, vegetables and
whole grains.
●
●
Exercise for 30 minutes on most
days during the week. Choose activities
you enjoy, such as walking, swimming,
water aerobics or biking.
●
●
Build exercise into your day. Take
the stairs instead of the elevator. Walk
or bicycle whenever possible.
●
●
Ask a friend to join you in making
these changes. You can support and
inspire one another.
Also, if your doctor has prescribed
medicines to treat high blood pressure
or cholesterol, use them as directed.
Keep it up
Don’t try making all these changes at
once. Choose one and add another each
week. If you slip, keep trying. In time,
these new habits can help you manage
your weight and prevent diabetes.
National Diabetes Education Program; National Institute of
Diabetes and Digestive and Kidney Diseases
Want to learn more about
reducing your risk of type 2
diabetes? Ask your healthcare
provider for an appointment with
our diabetes educator.
Join Us!
MEMORIAL’S GUIDE TO HEALING AND WELLNESS •
SPRING 2012
Boots & BBQ
The third annual Memorial Hospital
Foundation Gala, Boots & BBQ, will be
held May 10 at EKU Manchester.
There's more Gala info
on the back cover of
this newsletter and at
manchestermemorial.org
.