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| You Can Prevent Diabetes |
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Take Five Small Steps
If you’re over 45 and overweight, you may be one of the more than 41 million people in the country who are at risk of developing Type 2 diabetes. You need to know that diabetes prevention is proven, possible and powerful.
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The Diabetes Prevention Program, a landmark study sponsored by the National Institutes of Health, found that people at increased risk for diabetes can prevent or delay the onset of the disease by losing just 5 to 7 percent of their body weight through increased physical activity and a low-fat, low-calorie eating plan. Here are five small steps you can take today to live a healthier life and prevent or delay diabetes:
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- Find out if you are at risk: The first step is to find out if you are at risk for diabetes or if you have pre-diabetes. Talk to your health care provider at your next visit.
- Set realistic goals: Start by making small changes. For example, try to get 15 minutes of physical activity a day this week. Each week add five minutes until you build up to the recommended 30 minutes a day, five days a week.
- Make better food choices: Eat more fruits and vegetables, beans and grains. Reduce the amount of fat in your diet. Choose grilled or baked foods instead of fried.
- Record your progress: Write down everything you eat and drink. Keeping a food diary is one of the most effective ways to lose weight and keep it off. Review this diary with your health care provider.
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