Preventing Type 2 Diabetes

There’s several things to find out about
your health history in terms of Type 2
Diabetes. The first is, is there a history of Type 2
Diabetes in the family? Is there anyone in the family who has Type 2
Diabetes now? Are there people in the family who have been told they’re at high-risk for developing
Diabetes or that they need to lose weight or be more active in order to prevent
Diabetes? People from certain racial and ethnic
populations including African Americans,
Hispanics/Latinos, American Indians and Alaska Natives, Asian Americans or
Pacific Islanders, also have a higher risk
for developing type 2 diabetes. And then the other question is to find out if your mother had Gestational Diabetes
during her pregnancy. If the answer to any of those questions is yes, talk to your doctor about getting
tested for Pre-Diabetes and Diabetes. [music] We know from the Diabetes Prevention Program and other studies that in fact there are
things that people can do who are at high-risk to prevent or delay the
onset of Type 2 Diabetes. For example, they can lose a modest amount
of weight, become moderately physically
active. For example, walk 30 minutes five days a
week, and make healthier food choices. And those things can go a long way to
lowering their risk, and therefore delay or
prevent Type 2 Diabetes. [music] It sounds easy to say lose a modest amount of weight, become moderately physically
active, make healthier food choices, but we all know that it’s not that
easy. Making changes in lifestyle is one of the
hardest things that people do. One of the strategies that we know that
works and helps is to involve the whole family in preventing
Diabetes. So think about how as a family you can be more active, make healthier food choices and
support each other in those efforts to live a healthy and long
life. [music] I think the first thing to realize is that change doesn’t happen with one giant sweep
of willpower. So one of the strategies that we know that is effective is to take a big change and
break it down into steps. So make it as simple as in order to be more active, in order to begin to lose weight,
what is one thing I can do this week that will help me to make a step towards that
goal? So for example, if you want to be more
active maybe you need to start simply by looking at
your schedule and finding a good time to exercise. Maybe you need to start with just a walk
around the block. Maybe you need to look at do I have the
right shoes and the right time and the right equipment that I need? So break it down into doable steps; figure out what the barriers might be and
strategies to overcome those barriers. Two of the resources that we have available here are, are first of all — the “Small
Steps…Big Rewards” because we know that by making a series of small steps you do in fact reap big
rewards in the prevention effort. And second, Your Game Plan, which really
helps you to think through step-by-step, what do I
want to do and how can I get it done? Both of those tools are designed to help you think about what do I want to accomplish and
how can I break it down into steps that I can then achieve and
then take another step and then another step, and continue on the
road to preventing Diabetes. For additional information visit the
National Diabetes Education Program at Your Diabetes

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