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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

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It’s Your Move

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  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!

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