TMH Living Well: 3 Steps to prevent diabetes | CraigDailyPress.com

TMH Living Well: 3 Steps to prevent diabetes

The Memorial Hospital

The chance of developing Type 2 diabetes as we age is not pleasant. National statistics say that one in 10 people over the age of 20 have diabetes and that the disease afflicts one in four for seniors. It's good to know Type 2 diabetes is not inevitable, even with a family history. For many of us, diabetes is preventable. The best way to beat the odds is to eat a healthy diet, be physically active and lose any extra weight you may be carrying around.

1. Establish Healthy Eating Habits

Today, preventing diabetes is just as much about limiting carbohydrates as limiting sugar. You don't have to eliminate carbohydrates — found in grains that make up breads, crackers, cookies and cakes and starchy vegetables — just eat less of them. Also, become aware of what foods are high in carbohydrates so you know when to take just one bite versus a large serving. The Mayo Clinic suggests eating carbohydrates that are high in fiber and are whole grain. In addition, limit your alcohol intake.

"Alcohol contains sugar that's taken up quickly by your bloodstream," said Janet Lott, RN at The Memorial HospitalThe Memorial Hospital..

The Memorial Hospital.

2. Move More

Research shows that both aerobic exercise and resistance training can help prevent diabetes, but the best fitness program includes both. The question with exercise is not so much what should you do, but what will you do. Start with what you enjoy. Experts recommend moderate-intensity activity five days a week for 30 minutes for best preventive results.

"Exercise makes your body use sugar more efficiently. A simple walking program or water walking program if you have joint pain can be a powerful tool to reduce your blood sugar," said Dr. Elise Sullivan, family practice physician with TMH Medical Clinic.

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3. Shed Extra Pounds

Losing weight helps lower blood sugar levels and also enhances how your body uses insulin. When your body doesn't have to work so hard to maintain blood sugar levels, it's less likely to become dysfunctional at doing so.

According to statistics reported on Healthline, if a parent has diabetes a child's chance of developing it as an adult is one in 13 if parental onset was after age 50, or one in seven if it was before. Risk goes up if both parents have diabetes. Men have a slighter higher risk than women. Surprisingly, kids can have high blood pressure and some people develop Type 2 diabetes in childhood.

"A family history is not always predictive of diabetes but it's good to make sure glucose levels are normal in kids," said Dr. Kristie Yarmer, TMH pediatrician.

If it's time to see a doctor, TMH Medical ClinicTMH Medical Clinic makes it easy to set an appointment. The clinic offers discounted fees for those who qualify and accepts insurance, including Medicaid, Medicare, and the Children’s Health Insurance Program (CHIP). Pediatricians are available 8 to 5 p.m. Monday through Friday at 785 Russell St. Family medicine physicians are available by appointment or walk-in the same hours, with extended hours until 7 p.m. Monday through Thursday and until 5 p.m. on Friday. Call 970-826-2400 for an appointment. makes it easy to set an appointment. The clinic offers discounted fees for those who qualify and accepts insurance, including Medicaid, Medicare, and the Children's Health Insurance Program (CHIP). Pediatricians are available 8 to 5 p.m. Monday through Friday at 785 Russell St. Family medicine physicians are available by appointment or walk-in the same hours, with extended hours until 7 p.m. Monday through Thursday and until 5 p.m. on Friday. Call 970-826-2400 for an appointment.

TMH Medical Clinic makes it easy to set an appointment. The clinic offers discounted fees for those who qualify and accepts insurance, including Medicaid, Medicare, and the Children's Health Insurance Program (CHIP). Pediatricians are available 8 to 5 p.m. Monday through Friday at 785 Russell St. Family medicine physicians are available by appointment or walk-in the same hours, with extended hours until 7 p.m. Monday through Thursday and until 5 p.m. on Friday. Call 970-826-2400 for an appointment.

This weekly article with tips on living well is sponsored by The Memorial Hospital at Craig – improving the quality of life for the communities we serve through patient-centered healthcare and service excellence.This weekly article with tips on living well is sponsored by The Memorial Hospital at Craig – improving the quality of life for the communities we serve through patient-centered healthcare and service excellence.This weekly article with tips on living well is sponsored by The Memorial Hospital at Craig – improving the quality of life for the communities we serve through patient-centered healthcare and service excellence.

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