Behavior Change and Health News


Protect Against Diabetes With Healthy Habits

In the United States, 20.8 million people have diabetes. About 1.5 million new cases will be diagnosed in 2005. Direct and indirect medical costs from diabetes in 2002 tallied $132 billion. Health educators and people with diabetes (as well as those who are at risk for developing the condition) can do two things to manage this disease: encourage and engage in regular physical activity and healthy eating habits. Active Living Every Day and Healthy Eating Every Day offer simple, effective steps for eating well and being more active that can help to reduce the risk for diabetes and other chronic diseases.

The Need for Physical Activity

People with diabetes reap big benefits from being active. Physical activity can help people in the following ways:

  • Lower blood glucose, blood pressure, and cholesterol
  • Lower the risk for heart disease and stroke
  • Relieve stress
  • Help insulin work better
  • Strengthen the heart, muscles, and bones
  • Improve blood circulation and tone muscles
  • Keep the body and joints flexible

Anyone with diabetes or other chronic conditions should consult with a doctor before starting to become more active. Once a person is cleared for activity, building activities into daily life can be fun and easy. Here are some ideas from Active Living Every Day:

  • Walk instead of driving when possible.
  • Find an enjoyable activity, such as bowling, dancing, swimming, or bicycling.
  • Household chores count as activity if they’re done at a moderate level of intensity. Sweeping the sidewalk, mopping, vacuuming, digging in the garden, raking leaves, and mowing the lawn are great ways to be active.

Choose Foods Wisely

Diabetes increases the chances of heart attack and stroke. Choosing a healthy diet helps to protect the heart in these ways.

  • Eating less saturated fat and trans fat helps to reduce blood cholesterol.
  • Eating more foods such as fish, olive and canola oils, nuts, and high-fiber fruits and vegetables can also help to reduce cholesterol and the risk of heart disease.
  • A balanced diet can help to maintain a healthy weight and keep blood glucose levels stable.

Healthy Eating Every Day teaches strategies for creating a healthy eating plan. It allows participants to evaluate their current eating habits and choose their dietary goals. Here are some suggestions from Healthy Eating Every Day:

  • Keep a daily food log to track intake and pinpoint areas for improvement.
  • Identify triggers to unhealthy eating and develop strategies for dealing with them.
  • Practice defensive dining when going out to eat.
  • Learn to read food labels and know what to look for when shopping for food. This will help you maximize your food budget and get the most nutrient-dense foods.
Active Living Every Day and Healthy Eating Every Day courses are offered through licensed providers throughout the United States and Canada. For more information, visit the Active Living Partners Web site at www.ActiveLiving.info or call 800-747-4457 ext 2319.

Sources

American Diabetes Association. 2005. National diabetes fact sheet. www.diabetes.org.

American Diabetes Association. Diabetes and cardiovascular disease toolkit. www.diabetes.org Accessed October 28, 2005.

Blair, S.N., A.L. Dunn, B.H. Marcus, R.A. Carpenter, and P. Jaret, P. 2001. Active living every day. Champaign, IL: Human Kinetics.

Carpenter, R.A., and C.E. Finley. 2005. Healthy eating every day. Champaign, IL: Human Kinetics.



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