Reducing Your Risk for Diabetes: A Resource Guide1
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The number of people with diabetes is rising at an alarming rate in the U.S., as it is worldwide. Persons with “pre-diabetes” have elevated blood glucose (sugar), but their levels are not high enough for a diagnosis of diabetes. Having pre-diabetes increases your risk for developing diabetes.
Blood Glucose Values |
|
Normal: |
Less than 100 mg/dl* |
Pre-diabetes: |
100 to 125 mg/dl |
Diabetes: |
126 mg/dl or higher |
*mg/dl = milligrams of glucose per deciliter (100 milliliters) of blood |
|
All adults should have their blood glucose checked on a regular basis. This will allow people diagnosed with diabetes to begin treatment early. The key to preventing or forestalling the severe health complications of this disease is early diagnosis and treatment!
Research has shown that people with pre-diabetes can significantly reduce their risk of getting diabetes through lifestyle changes. Eating a healthful diet and being physically active are the keys to a healthier lifestyle. These changes can help people with pre-diabetes lose weight. For a 200-pound person, losing as little as 10 pounds (five percent of body weight) significantly reduces risk for diabetes.
Many free resources are available to help people of all backgrounds lead healthier lives and reduce their risk for diabetes. Here are a number of resources to choose from to help you and your family members begin taking steps to improve your health.
National Diabetes Education Program
The following materials from the National Diabetes Education Program (NDEP) are available at 1-800-438-5383, or from their Web site: http://www.ndep.nih.gov.
Diabetes Prevention Tip Sheets
The NDEP has developed seven tip sheets to help people of all ages prevent diabetes. One tip sheet (Two Reasons I Find Time to Prevent Diabetes: My Future and Theirs) is available in English and 15 languages targeted to Asian and Pacific Islanders.
Lower Your Risk for Type 2 Diabetes
This tip sheet encourages young people to take steps to lower their risk for type 2 diabetes. It includes tips to help children and teens reach a healthy weight, lead an active lifestyle, and make healthy food choices.
Small Steps, Big Rewards
This is a consumer education program developed by the NDEP. It includes tip sheets, MP3 audio files for 12 public service announcements, and other consumer education materials. Check with your local Extension office to see if they are offering this program. You can download consumer materials from their Web site.
Move It! And Reduce Your Risk for Diabetes
This award-winning educational program from NDEP focuses on physical activity and is targeted to American Indian youth. Materials can be downloaded at their Web site.
Movimiento Por Su Vida
Play this music CD and reduce your risk for diabetes while moving to a Latin beat. You can order one free copy from the NDEP.
Other Resources
MyPyramid
MyPyramid is a new food guide introduced by the USDA in 2005. The Web site offers a wealth of information about healthy eating, which, along with physical activity, is a cornerstone of diabetes prevention. Visit http://mypyramid.gov and design an eating plan that's right for you.
How to Prevent or Delay Diabetes
This is a section on the American Diabetes Association Web site. It offers a number of downloadable fact sheets related to nutrition and physical activity. Go to: http://www.diabetes.org/diabetes-prevention/how-to-prevent-diabetes.jsp.
Diabetes and Me
The Centers for Disease Control and Prevention (CDC) Web site offers detailed information about pre-diabetes as well as a variety of materials and links to other resources. Go to: http://www.cdc.gov/diabetes/consumer/prevent.htm.
ClubPed
If you are looking for a Web-based walking program, look no further. ClubPed is offered by the American Diabetes Association to help you begin and maintain a walking program that fits your lifestyle. Visit: http://www.diabetes.org/ClubPed/index.jsp.
Solutions for Your Life
This is the University of Florida IFAS Extension Web site. For information on nutrition, healthy lifestyles, diabetes, and other health issues, begin your search in the Health & Nutrition section: http://solutionsforyourlife.ufl.edu/families_and_consumers/index.html.
ADA Bookstore
For additional resources, you can check out the American Diabetes Association online bookstore. It offers a variety of books and gift items for consumers and professionals: http://store.diabetes.org/?WTLPromo=prev_bookstore&vms=213264860505.
Tools to Manage and Prevent Diabetes
The National Association of School Nurses has compiled a variety of resources related to preventing diabetes in children and youth. They include links to many programs and resources. Visit: http://www.nasn.org/Default.aspx?tabid=324.
Footnotes
This document is FCS8840, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. First published: May 2007. Please visit the EDIS Web site at http://edis.ifas.ufl.edu.
Linda B. Bobroff, Ph.D., RD, LD/N., professor, Department of Family, Youth, and Community Sciences, Institute of Food and Agricultural Sciences, University of Florida, Gainesville FL 32611.
The Institute of Food and Agricultural Sciences (IFAS) is an Equal
Opportunity Institution authorized to provide research, educational
information and other services only to individuals and institutions
that function with non-discrimination with respect to race, creed,
color, religion, age, disability, sex, sexual orientation, marital
status, national origin, political opinions or affiliations.
For more information on obtaining other extension publications,
contact your county Cooperative Extension service.
U.S. Department of Agriculture, Cooperative Extension Service,
University of Florida, IFAS, Florida A. & M. University Cooperative
Extension Program, and Boards of County Commissioners Cooperating. Larry Arrington, Dean.
