your guide to preventing type 2 Diabetes

your guide to preventing type 2 Diabetes

Diabetes prevention starts with you. If you are at risk for type 2 diabetes, you can try to delay or prevent developing it. Type 2 diabetes changes the way you live each day and can cause many other health problems. If you re an adult, especially 40 years of age or over, and overweight, you are at risk of developing type 2 diabetes. Type 2 diabetes increases your risk of: Heart disease and stroke Kidney disease Eye disease or blindness Nerve damage and the possibility of amputation Erectile dysfunction (impotence) You may not be aware you have these symptoms until it is too late. You can stop or slow down these problems by making small, positive changes to your daily routine.

Take small steps to a better life. It s never too early or too late to make a few healthy changes. Acting now can make a difference! Here are six steps you can take to get started today: Step 1: Know if you re at risk. Find out if you have pre-diabetes or are at risk for type 2 diabetes. Step 2: Eat well! What, when and how much you eat all play an important role in regulating blood sugar levels. Step 3: Get moving! Every bit of activity counts! Try to get at least 150 minutes of activity each week. Regular physical activity helps your body lower blood sugar levels, achieve a healthy weight, reduce stress and improve overall fitness. Step 4: Achieve a healthy weight that is right for you! Eating well and being active is an excellent start to achieving a healthy weight that is right for you. Talk to a health care professional to determine a healthy body weight for you. Step 5: Record your progress. Writing down what you eat and how much activity you do can help you achieve your goals. Step 6: Get help. There are resources to help you prevent diabetes. Get support from family and friends. Discover some of the services in your neighbourhood.

step 1: know if you re at risk. Find out if you have pre-diabetes or are at risk for type 2 diabetes. what is type 2 diabetes? type 2 diabetes happens when the body has trouble using the insulin it makes or when the body does not make enough of it. About 90 percent of people with diabetes have type 2. Insulin is a hormone that helps your body control the level of glucose (sugar) in your blood and helps the body to use the food you eat for energy. Type 2 diabetes can be prevented by making some healthy changes to your everyday life. what is pre-diabetes? Pre-diabetes refers to blood glucose levels that are higher than normal, but not high enough to be diagnosed as type 2 diabetes. Although not everyone with pre-diabetes will develop type 2 diabetes, many people will. Information in this brochure deals with type 2 diabetes only. Type 1 diabetes and gestational diabetes are also serious conditions. To learn more, visit: Stand Up to Diabetes www.ontario.ca/diabetes Canadian Diabetes Association www.diabetes.ca 1-800-BANTING (226-8464)

am i at risk for type 2 diabetes? look at the list of risk factors and check off those that apply to you: I am 40 years of age or older. I have a parent, sister or brother with diabetes. My family background is African, Caribbean, Hispanic, Asian, South Asian or Aboriginal. I gave birth to a baby that weighed over 4 kg (9 lb). I had diabetes when I was pregnant. I am overweight, especially around my waist. I am physically active less than three times a week. what are the signs of type 2 diabetes? Take early signs of type 2 diabetes seriously. Signs that you may have diabetes or high blood glucose levels include: Unusual thirst Frequent urination Weight change (gain or loss) Extreme fatigue or lack of energy Blurred vision Frequent or recurring infections Cuts and bruises that are slow to heal Tingling or numbness in your hands or feet Trouble getting and maintaining an erection a health care provider has told me: I have high blood pressure. I have high cholesterol or other fats in my blood. I have blood vessel problems affecting my circulation. I live with polycystic ovary syndrome, acanthosis nigricans or schizophrenia. If you answered yes to any of these risk factors, talk to your health care provider and get tested. Don t ignore the risk factors. Finding out early gives you a head start on staying well now and in the future! Talk to your health care provider about your risk of developing type 2 diabetes. Get tested!

step 1: 2: know eat well! if you re at-risk. Here are five changes you can make Find to improve out if your have eating. pre-diabetes Just one or two or small are changes at-risk for are type a beginning 2 diabetes. to give you long-term health rewards. 1. eat at the right time Eat meals and healthy snacks at regular times. Avoid going longer than four to six hours without eating. 2. eat smaller portions Portions are much bigger now than they were in the past. Big portions of any food can lead to weight gain. what s a healthy portion size? VEGETABLES (at least two kinds) MILK & ALTERNATIVES GRAINS & STARCHES (potato, rice, corn, pasta) MEAT & ALTERNATIVES (fish, lean meat, chicken, beans, lentils) FRUITS The Plate Method Canadian Diabetes Association, 2005. Reproduced with permission. what s a serving size? FRUITS/GRAINS & STARCHES Choose an amount the size of your fist. VEGETABLES Choose as much as you can hold in both hands. MEAT & ALTERNATIVES Choose an amount up to the size of the palm of your hand and the thickness of your little finger. FATS Limit fat to an amount the size of the tip of your thumb. Handy Portion Guide Canadian Diabetes Association, 2005. Reproduced with permission.

3. Take your time Take the time to enjoy your meals. Wait at least 20 minutes before deciding to have a second helping. You might not want it. 4. Enjoy a variety of foods Eat a variety of foods, such as brightly-coloured vegetables and fruit, whole grain breads and cereals, lower-fat milk and milk alternatives, lean meat, poultry, fish; and a variety of meat alternatives, such as beans, lentils and tofu. 5. Limit the following: Foods high in saturated and trans fats (and read product labels) High-fat milk, cheese and yogurt Sweetened fruit drinks, cocktails, punches and regular soft drinks Foods that are processed, deep-fried, sugary, salty or high in fat Alcohol For more tips, visit ontario.ca/diabetes, or call EatRight Ontario at 1-877-510-5102 and talk to a Registered Dietitian. It s free and available in more than 100 languages.

Step 1: 3: Know Get moving! if you re at-risk. Find out if you have pre-diabetes or are at-risk for type 2 diabetes. Why is physical activity so important? Being physically active can reduce your risk of type 2 diabetes, heart disease and some cancers. Additional benefits of regular physical activity include: Lower blood sugar Lower blood pressure Improved heart health Weight loss Stronger bones Reduced stress and anxiety Increased energy levels How much is enough? Adults should do a minimum of 150 minutes of moderate to vigorous aerobic physical activity each week. Activity that lasts as little as 10 minutes counts. Muscle-strengthening activities two days per week are also recommended. What type of activity is right for me? There are lots of things you can do at home and at work to get more active during the day. Choose activities that are fun, easy and fit into your schedule. Visit the Public Health Agency of Canada to get more ideas on how to get active your way. www.phac-aspc.gc.ca

use these six tips to keep you moving: 1. set realistic goals: Set small, attainable goals. Celebrate in a healthy way when you reach each one. 2. start slowly: Start with a goal of 10 minutes of activity per day and gradually work up to 150 minutes of aerobic activity per week. 3. build physical activity into your day: Walk and take the stairs whenever you can. 4. make it social: Instead of meeting a friend for coffee, go for a walk together. When you involve others in your activities, you are more likely to stay motivated. 5. have fun: Whatever activity you choose make it fun. Vary your activities so that you don t get bored. You may also get better results. 6. try and try again: It often takes several attempts to change your daily routine. If you don t succeed the first time, just try again. Stick with it! what if i have been inactive for some time and i have difficulty walking or exercising? Talk to your doctor before starting any exercise program that is more strenuous than brisk walking. healthy eating and physical activity will: reduce your risk of diabetes, heart disease and stroke lower blood pressure and cholesterol give you more energy build stronger bones reduce the risk of some forms of cancer reduce stress and depression

Step 1: 4: Know Achieve if a you re at-risk. healthy weight Find that out if you is have right pre-diabetes are at-risk for type 2 diabetes. for you! Being overweight puts you at risk for many health problems and serious diseases. Some of these are: Diabetes: Obesity is a leading cause of type 2 diabetes. High blood pressure: High blood pressure causes your heart to work harder and can lead to heart disease. Stroke: Being overweight or obese are major risk factors for heart disease and stroke. Abnormal blood fats: A diet high in saturated fats and trans fats increases the level of LDL (bad) cholesterol in your body. This increases your risk of heart disease. Cancer: People who are overweight have a higher risk of developing some kinds of cancer. Eating well and being active will help you achieve a healthy weight that is right for you. Achieving a healthy weight will lower your risk for many diseases. Talk to a health care professional to determine a healthy body weight for you.

Step 5: Record your progress. Keep a diary of your goals and progress. This will help keep you on track and will motivate you to be healthier for yourself and your family. Create a simple chart to track your goals and results. See an example on the next page. Be realistic. It is not always easy to make changes. If one goal is right for you, list only one. At the end of each day, if you are successful, give yourself a check mark on the daily tracking form. Remember, it often takes several attempts to change eating and activity patterns. Don t be discouraged if at first you don t succeed every small step can make a big difference in preventing type 2 diabetes. Want more ideas? Go to: EatRight Ontario www.ontario.ca/eatright Public Health Agency of Canada www.phac-aspc.gc.ca My Type 2 Diabetes Prevention Plan Eating Goals: Consume less 1. White bread 2. White rice 3. White chapatti, roti or tortilla 4. Sweetened soft drinks 5. High-fat salad dressing 6. White pasta 7. Higher-fat milk products 8. Creamy pasta sauces 9. Fried foods 10. Lard, ghee, butter or hydrogenated margarine 11. White flour 12. Fruit drinks, cocktails and punches 13. High-sodium, high-fat, pre-packaged meats Choose instead 1. Whole grain bread 2. Brown or basmati rice 3. Whole wheat pasta, chapatti, roti or tortilla 4. Water and other unsweetened beverages 5. Low-fat salad dressing 6. Whole wheat pasta 7. Lower-fat milk and alternatives 8. Tomato or marinara sauces 9. Steamed, grilled or baked food 10. Moderate amounts of canola, olive, corn, soybean, or sunflower oil 11. Whole wheat flour 12. Vegetables and fruit 13. Lean meats, skinless poultry and fish 14. Meat alternatives such as beans, lentils and tofu

Activity Goals: Effective Activity Goals 1. At least 150 minutes of aerobic activity per week. 2. Walk rather than take the car. 3. Get off the bus a stop or two early. 4. Go for walk breaks during the day. 5. Park further from the store entrance. 6. Walk to work, school or for errands. 7. Try an activity you loved doing and want to start again, like cycling. 8. Have a walking date with a friend or family member. 9. Go to your nearest recreation centre and get information on activities right for you. 10. Take 15 minutes each day to stretch and relax with no distractions. 11. Take the stairs even when there is an elevator or escalator. Consider using a simple calendar to track your success. You are more likely to succeed if you set achievable goals and track your results. TIP: Choose the number of goals that are right for you. New behaviours usually take at least 30 days before they become natural to you. Here is what a simple calendar looks like after one week. Mon Tues Wed Thurs Fri Sat Sun Walk 15 mins. X X X X X Take stairs X X X One less sugar drink today X X X X Step 1: 6: Know Get Help. if you re at-risk. Where I can learn more and get help about: Diabetes Stand Up to Diabetes www.ontario.ca/diabetes Canadian Diabetes Association www.diabetes.ca 1-800-BANTING (226-8464) Visit ontario.ca/healthcareoptions for more information on your health care options close to home. Healthy Eating EatRight Ontario www.ontario.ca/eatright 1-877-510-5102 Easy healthy eating tips from Registered Dietitians at EatRight Ontario. health Canada www.hc-sc.gc.ca 1-866-225-0709 Create a personalized Canada s Food Guide. Physical Activity Public Health Agency of Canada www.phac-aspc.gc.ca 1-866-225-0709 Build exercise into your day every day. Find tips for home, work, school and more. Find many physical activities available in your neighbourhood. www.mhp.gov.on.ca/en/active-living/about/tools/wotfy.asp More Information Ministry of Health Promotion and Sport www.ontario.ca/healthy Discover more information about healthy living at Ministry of Health Promotion and Sport. Search in Active Living for physical activities available where you live. Public Health Units Ontario Public Health Units offer a wide variety of programs that can help you learn to eat healthier, be more active and prevent chronic diseases. Visit www.ontario.ca/healthcareoptions and search for Public Health Units to find out more.

La brochure est aussi disponible en français. For more information, visit ontario.ca/diabetes Paid for by the Government of Ontario Publication No. 015446 March/11 ISBN: 978-1-4435-5195-3 Queen s Printer for Ontario