Posts Tagged ‘american diabetes alert day’

5 Ways to Reduce or Even Reverse Diabetes

American Diabetes Alert DayThe Centers for Disease Control and Prevention (CDC) recently reported that more than 30 million Americans have diabetes and more than 7 million of them do not know they have it. Hence, it is possible that you or a family member or close friend could be undiagnosed. When diabetes goes untreated it can lead to serious health problems, such as heart disease, kidney failure, stroke, blindness and foot problems. Also, diabetes is expensive and people with diabetes spend 2.3 times more on medical expenses than those without diabetes.

American Diabetes Association Alert Day, held the last Tuesday of March each year is a one-day event that encourages everyone to take the Type II Diabetes Risk Test. Each year, the American Diabetes Association encourages the public to participate in workplace activities and increase its awareness of the disease.

Here are some tips to reduce or reverse diabetes

  1. Lose weight. Especially around the waist area. Drink a glass of water 5-10 minutes before your meal to take the edge off your hunger.
  2. Keep the weight off. Did you know that you could prevent or delay diabetes by losing just 5 to 7 percent of your weight? For example, if you weigh 200 pounds, your goal would be to lose about 10 to 14 pounds.
  3. Move more. Get at least 30 minutes of physical activity 5 days a week for a total of 150 minutes per week. If you have not been active, talk with your health care professional about which activities are best. Take the stairs to your office. Or, take the stairs as far as you can and then take the elevator the rest of the way.
  4. Eat healthy foods most of the time. Eat smaller portions to reduce the amount of calories you eat each day to help you lose weight. Choosing foods with less fat is another way to reduce calories. Drink water instead of sweetened beverages. Avoid grocery shopping on an empty stomach. Make a list before you go to the store. Read food labels. Choose foods low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
  5. Be patient with yourself. Work on adding one new healthy habit until you have mastered your way through to better habits and better results. It takes time, so remain diligent and patient; it will pay off!

Armed with these tips and reminders, you too can take control of your overall health! Feel free to share this information with your family and friends.

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About Dr. White

Candace White, D.O., is a board-certified primary care physician practicing medicine at Emory at Miller Grove primary care. She is a graduate of Nova Southeastern University School of Osteopathic Medicine with an advanced master’s degree in Public Health. She is also a prominent advocate on topics such as preventative health, obesity prevention, healthier lifestyle, diabetes, hypertension, colon cancer/breast cancer/prostate cancer prevention and lifestyle management. Dr. White believes the mind, body and spirit are all connected and it is important for us to nurture all three to maintain a healthy balance. She is a proactive primary care physician working to increase awareness and empower patients.