1 Be sure to use a push mower to mow the lawn.
2 Go for a walk – at lunchtime or after work.
3 Make certain to take the stairs instead of an elevator.
4 Ride a bike – to work, to run errands or visit friends.
5 Clean out the garage or the attic.
6 Dance.
7 Volunteer to become a coach or referee.
8 Sign up for a group exercise class.
9 Join a softball league.
10 Park at the farthest end of the lot.
Living well with diabetes means finding a balance between the food you eat and your activity. This balance will help you to –
o Be sure to keep your weight close in a healthful range
o Try to avoid low blood sugars and high blood sugars
o Make sure to keep your blood cholesterol and other blood fats near normal range
o Make sure to keep your blood pressure (BP) well controlled
Living Well with Diabetes
o Be sure to eat about the same amount of food at each meal and snack.
o Be certain to eat meals at the same time every day.
o Do your exercise at about the same time every day.
o Try to exercise most days of the week.
o Learn how to count the grams of carbohydrates in the foods you eat.
o Make certain to eat high fiber foods, like vegetables, fruits, whole grains and beans.
o Be sure to use the percent Daily Value on food labels to compare products and select those lowest in saturated fat, sum fat, cholesterol, and sodium.
o When craving sweets, attempt fresh fruit, sugar free gelatin, or sugar free Popsicles.
o Make sure to use smaller portions if trying to lose weight.
o See a dietitian for a customized meal plan.
Make certain to eat a Healthful Diet.
Make wise food options. Make sure to eat more fruits, vegetables and fiber everyday. It is not as hard as it sounds. the key – Make sure to eat in moderation.
Losing Weight Helps.
A 10-15 lb. weight loss can often delay kind 2 diabetes. It may even prevent kind 2 diabetes. Reaching and maintaining a lower body weight helps in the long run.
Be Physically Active.
Do you have a difficult time sticking to a regular physical activity program? Find an activity you can fit into your schedule. Begin small. Walk 10-15 minutes 2 or 3 times a week. Then, make the walks longer and take them more frequently. Even fidgeting assists a little……be active everyday.
Using tobacco – tobacco use a cigarette, cigar or pipe or chewing tobacco – is the single most preventable cause of death in the U.S..
Cigarette smoking –
o Is responsible for almost 1/3rd of all cancer deaths in the United States.
o Is responsible for additional than 85 percent of lung cancer deaths.
o 13% of all new cancers diagnosed are lung cancers.
o Lung cancer is the leading cause of death for men and women in the USA. Almost twice as many women will die from lung cancer than breast cancer this year.
o There are many risk factors for lung cancer. Some risk factors could be changed and some cannot.
o Smoking cigarettes, cigars or pipes is the major cause of lung cancer.
Lowering your risk for lung cancer
o Stop smoking. Stopping smoking has immediate and positive health benefits, including reducing the risk of developing lung cancer. You can lower your risk of developing lung cancer when you stop and never start again.
o Avoid second hand smoke. Make your home and automobile tobacco-free. Make certain to select tobacco-free eating places.
o Speak with your healthcare team about getting help to stop use of tobacco.
Individuals often eat in response to their emotions, in particular strong emotions.
Here are some tips for avoiding emotional consuming –
o Eating doesn t make the problem go away. Instead, attempt to deal with the problem in ways other than consuming. For example – take a short walk or call a friend.
o Think positively. Replace those negative thoughts with positive thoughts.
o Be sure to get active. Be sure to take a brisk walk, get on a stationary bicycle, or do some stretches. Exercise will ordinarily improve your emotions.
o Distract yourself. Find something else to do rather than eating. Listen to some music that lifts your spirit.
o Avoid the kitchen. You’ll be less tempted to feed your emotions.
o Have healthful snacks easily available. Comfort foods can be healthful.
o Be certain to get help for your emotions. See your primary care provider or a counselor, or talk things over with a clergyman or a friend.
Living well with diabetes means locating a balance between the food you eat and your activity. This balance will help –
o Make sure to keep your weight in a healthy range
o Prevent low blood sugars and high blood sugars
o Make sure to keep your blood cholesterol and other blood fats in a normal range
o Control your blood pressure
Living Well with Diabetes
Here are some tips –
o Make sure to eat about the same amount of food at each meal or snack.
o Make sure to eat meals at the same time every day.
o Be active. Be certain to get 30 minutes of exercise most days of the week.
o Do your exercise about the same time every day.
o Make sure to eat high fiber foods, such as vegetables, fruits, whole grains and beans.
o Make certain to use the Percent Daily Value on food labels to compare products and select those lowest in saturated fat, total fat, cholesterol, and sodium.
o If you crave sweets, try fresh fruit, no-sugar gelatin, or no-sugar popsicles.
o Be certain to use smaller portions when you are trying to lose weight.
o Follow a healthy eating plan. See a registered dietitian for a personalized meal plan.
o Make sure to take your medicines as directed.
Here are some ways you can decrease your risk of heart disease –
Quit smoking
o Smokers have more risk for heart attack as nonsmokers.
Know your cholesterol levels
o Talk with your healthcare provider about what your goals should be.
Control high blood pressure (BP)
o Be sure to take your blood pressure medicines as directed.
o Make sure to keep your blood pressure less than 140 / 90.
Be sure to get active
o Be physically active every or most days of the week.
o Attempt activities like gardening or walking.
Be sure to eat right and lower your cholesterol
o Be certain to eat a heart-healthy diet low in fat and cholesterol.
o Be sure to eat 5 or more servings of fruits and vegetables a day.
Achieve and maintain a healthful weight
o Be certain to eat right and be active.
Manage stress
o Be certain to use stress and anger management techniques to reduce your risk.
Control diabetes
o Make sure to take your diabetes medicines as directed.
o Monitor your blood sugars.
o Follow your diabetes consuming plan.
Individuals with diabetes are more likely to get heart illness. Here are several things you are able to do to lower the risk –
Be sure to keep your blood sugar level under control
o Make sure to check blood sugar levels
o Make sure to take your diabetes medicines as directed
Maintain a healthy weight
o Follow your diabetes-eating plan
Lower your cholesterol level
o Limit the amount of foods you eat that are high in saturated fat and high in cholesterol
Increase your physical activity
o Be certain to take a walk
o Be certain to take the stairs
Control your blood pressure (BP)
o Be sure to take your blood pressure medicines as directed
o Make certain to check your blood pressure (BP) at home
Stop smoking
o Speak with your health care team when you need help to stop tobacco use
Remember – having diabetes, being overweight, having high blood pressure and getting heart disease are all connected.
Diet and exercise are good ways to keep your blood sugar and blood pressure under control. When diet and exercise aren’t enough, medicines can help. Medicines may be used to help lower your blood sugar levels. They can also help lower your cholesterol levels and blood pressure.
Pneumonia shots save lives by protecting against pneumococcal disease. Pneumococcal disease is more than just pneumonia. It is a very serious disease. It could cause infection in your bloodstream and in the lining of your brain.
Anybody can get pneumococcal illness. Adults over the age of 65 are at greater risk for complications.
Everybody who is 65 or older should get a pneumonia shot.
When you’re younger than 65, you ought to get a pneumonia shot if you –
o Have chronic heart disease, lung disease, liver disease, kidney disease or diabetes
o Have sickle cell disease
o Have certain cancers such as Hodgkin’s illness, lymphoma, leukemia or multiple myeloma
o Have had your spleen removed
o Have a weakened immune system, caused by cancer, medicines, HIV, or AIDS
o Are an Alaskan Native or Native American
o Live in a nursing home or other care facility
Most people receive the pneumonia shot when they reach 65. If you had a pneumonia shot before you turned 65, and got the shot more than 5 years ago, you will need a ‘booster’ shot.
After the shot, your skin may be red or sore where the needle went in.
Ask your healthcare team when you need a pneumonia shot.
The warmer weather means more outdoor activities. While it is excellent to be active and outside, it is even greater to be safe and active and outside.
Here are some tips to make your outdoor activities safer.
Water Safety
Learn to swim. When you do not know how to swim or are not a strong swimmer, use an individual floatation device.
o Swim with a buddy.
o Swim in areas supervised by a lifeguard.
o Be aware of currents and depth changes.
o Enter the water feet first.
o Do not drink and swim, dive or use a boat.
o Do not become too tired, too cold or too far from safety.
o Stop swimming and get out of the water at the first sign of bad weather.
Lightning Safety
Lightning could be arousing to watch, but is very dangerous.
o Be mindful of developing thunderstorms.
o Seek safe shelter immediately when you hear the rumble of thunder.
o Do not seek shelter under tall isolated trees or objects, partially enclosed buildings, or picnic shelters.
o When indoors stay away from windows and doors. Stay away from concrete and cement that might contain wire mesh or wire bars. Do not use corded phones, or have contact with electrical equipment or cords or washers/dryers. Prevent contact with plumbing – no showers or laundry during thunderstorms.
o Stay in the shelter for at least 30 minutes after the last sounds of thunder.