November is American Diabetes Month-- Check out these tips to help prevent or manage type 2 Diabetes

1. Month
Diabetes
Real Living Nutrition
American

2. NOVEMBER
AMERICAN DIABETES MONTH
01
is American Diabetes Month, it's a good time
to consider your risk for diabetes and what
you can do about it.

3. CHECKUP
AMERICA
AMERICAN DIABETES MONTH
02
is an American Diabetes Association program
working to help people lower their risk for
type 2 diabetes and heart disease. These two
diseases account for a large portion of public
health issues, as well as health care costs.

4. THE GOOD
NEWS
AMERICAN DIABETES MONTH
03
is they are somewhat preventable. The
American Diabetes Association recommends
taking a look at these ten key areas of your
health and lifestyle in order to lower your risk
of Type 2 Diabetes

5. C H O L E S T E R O L
a form of fat that is carried in the blood.
Unhealthy cholesterol and lipid levels
can raise your risk for type 2 diabetes
and heart disease. Everyone should
have their lipid levels checked by their
doctor by age 20 and at least every 5
years, or more often as recommended
by your physician.
Ideal numbers:
LDL <100
HDL >45
Triglycerides <150
Cholesterol <200
You can improve your numbers by
losing weight, exercising, and eating a
low fat, high fiber diet

6. AGE, RACE, GENDER,
FAMILY HISTORY
There are some things that affect your
risk for type 2 diabetes, heart disease,
and stroke that you can't change
But being aware of them can help you
take smart steps to lower your risk
Ask around and find out what your
family history involves

7. SMOKING
Smoking causes a lot of problems in
your body and certainly raises your
risk for heart attack or stroke
Coupling that with a diabetes diagnosis
is not good
Look for a smoking cessation program
and kick the habit

8. GESTATIONAL
DIABETES
If you have had gestational
diabetes (GDM, diabetes during
pregnancy), you are at a higher
risk of developing type 2
diabetes later in life, again, this
is about being aware of your risk
factors.

9. HEALTHY EATING
Eating healthy is one of the most
important things you can do to
lower your risk for type 2 diabetes
and heart disease
Healthy eating needs to be an
ongoing goal
Work at improving your eating
habits every week. Seek support to
help you set goals and get on the
right track

10. BEING OVERWEIGHT
Weight control is perhaps the most
important step you can take to
prevent type 2 diabetes and the
problems associated with it (heart
disease, high blood pressure,
unhealthy cholesterol)
If you already have diabetes and are
overweight, losing weight is a very
important step towards your
goal of better managing blood
sugars

11. HIGH BLOOD
SUGAR
Managing your blood glucose (sugar) can
help you prevent and manage type 2
diabetes.You do not have to avoid all
sugars in your diet when you have
diabetes, but a diet low in sugar is your
best bet
Overall calorie control and carbohydrate
management is key. Well-managed blood
sugars (blood sugars that are within
normal range and consistent most of the
day) help prevent many of the additional
health complications that go along with
long-term diabetes (heart disease, kidney
disease, nerve damage)
Working with a Certified Diabetes
Educator (CDE) can help you understand
your unique situation and lifestyle. Take
advantage of local group diabetes
education classes in our area and at
Meadville Medical Center

12. PHYSICAL
ACTIVITY
It's not just about what you eat, but
also how much you move. Exercise
and physical activity help manage
your blood glucose, blood pressure,
and cholesterol, and lower your risk
for pre-diabetes, type 2 diabetes,
heart disease, and stroke.
Prioritize exercise and schedule it
into your day, then schedule the
rest of your day, but don't prioritize
your schedule
If you're not healthy, you won't be
able to go to work, school, or have
any fun with family or friends.
Do it.

13. SMALL CHANGES
ADD UP
In coaching our clients at
reallivingnutrition.com we encourage
small changes, as they do add up to big
results. Often people don't know where to
begin. Support can be found in many
places.
Working with a certified diabetes
educator and a registered dietitian can
help you define small goals to get your
diet and blood glucose management in
check.Working with a personal trainer
can help motivate you to get out the door
to exercise, and do so safely without
injury.
Using a diet and exercise journal to work
through your eating and exercise plan
can also help provide you with a clear
picture of your goals and progress

14. GET HEALTHY
&
STAY HEALTHY
AMERICAN DIABETES MONTH
Do your part to prevent diabetes or control
its impact on future health.

15. ROSANNE
RUST
AMERICAN DIABETES MONTH
REAL LIVING NUTRITION
is a licensed, registered dietitian and nutrition coach
who has a private practice in Meadville. She is a
licensed provider for Real Living Nutrition Services,
nutrition communications consultant and author.
Her newest book Calorie Counter Journal for Dummies
is available at Tattered Corners and all book outlets.
She is also the co-author of The Calorie Counter for
Dummies and The Glycemic Index Cookbook for
Dummies (Dec 2010). To learn more, visit:
www.rustnutrition.com