Diabetes Prevention - Know Your Risk

 

Break it up!
One easy way to help you get at least 150 minutes of
physical activity per week is to do small amounts more often.
Pick a day each week to walk or bike to work.
It's never too late to start!  Small changes can have big rewards!

Diabetes - The Reality
 In Ontario today, 628,000 people - or six per cent of the population - have been diagnosed with diabetes. In fact, one Ontarian is newly diagnosed with diabetes every 20 minutes!
Stand Up to Diabetes

Even though Type 2 diabetes is a serious problem, we can take action to prevent it.  Increased physical activity, healthy eating and weight loss can reduce the risk for developing Type 2 diabetes. In a large study, people at risk of developing Type 2 diabetes. In a large study, people at risk of developing Type 2 diabetes were able to significantly reduce their risk by exercising moderately for 30 minutes a day and by losing 5 to 7% of their body weight.

The path to becoming healthier starts with a single step. What step will you take?

There are two steps we can all take to get healthier and reduce our risk for Type 2 diabetes, and other chronic diseases:

Step 1: Know your risk
Step 2: Change what you can

Step 1: Know your risk:
There are alot of different risk factors for developing Type 2 diabetes. Some we can do something about and some we can't. Find out your risk for developing Type 2 diabetes by completing the CanRisk screen. It's easy and confidential.

Step 2: Change what you can

Break it up!

Canada's Physical Activity Guidelines recommend that adults get at least 150 minutes of physical activity per week. Some easy ways to help you get at least 150 minutes of physical activity per week are:
Do small amounts more often. Just 10 minutes, three times a day, five days a week is a great start.

  • Pick a day each week to walk or bike to work.
  • Get up and take a walk break at coffee time.
  • Get moving with your family and go for a walk after supper

Check out these websites for tips on how to get started:

Many people experience personal barriers to physical activity. Find out more about overcoming barriers.

Workplaces:

Challenge your fellow co-workers or another organization to a workplace walking challenge. Contact the Northwestern Health Unit office in your communty or call 1-800-830-5978 for tips on how to get started.

Check out these workplace ideas and resources:

Laugh it up!

Your reaction to stress can affect your mental and physical health. It may even increase your risk for certain health problems such as high blood pressure, diabetes and heart disease. Learning to manage stress is an important part of staying healthy. Reduce stress by making time for yourself. Laugh, play and take a break.

If you smoke, get help to quit:

Quitting smoking is one of the most important steps that you can take to living a healthier life. Within minutes of quitting your health will start to improve. Here are some tips:

  • Make a plan and don't give up
  • Tell your friends and family that you are trying to quit and ask for their support.  Remember, you don't have to do it alone!
  • Talk to your health care professional about nicotine replacement therapies and other strategies for success.
  • For more information visit Smokers Helpline or call 1-877-513-5333.
Cook it up!

Make more meals at home. Canada's Food Guide highlights the importance of choosing dark green and orange vegetables, whole grains, lower fat milk alternatives and choosing lean meat and alternatives prepared with little or no added fat or salt. Making more meals at home gives you the control over what goes into your food.

  • Make a big dish with your favourite veggies and divide it up for quick and easy meals during the week.
  • Keep your kitchen stocked with the basics like frozen, dried or canned vegetables, fruits and whole grains. It is easier to make a healthy meal when there is good food on hand. For more ideas on stocking your kitchen with good food check out the Dietitians of Canada "Great Foods Fast Pantry List"
  • Planning your menu ahead of time makes it easier to whip up a healthy meal when time is tight. For meal planning tips visit Eat Right Ontario.
  • Make the healthy choice the easy choice by having washed, ready-to-eat veggies and fruits on hand. For more information on eating well visit Health Canada's "Maintaining Healthy Habits" page.

E-mail us to receive your free Healthy Portion Plate magnet.

For more healthy eating ideas check out the videos at the Eat Right Ontario website.

Healthy and Easy Recipes:

Main Course:

Soups and Stews:

Desserts:

 Vegetarian:

 Sides:

Salads:

Kid Friendly:
What if I already have Type 2 diabetes?

The earlier you are diagnosed, the sooner you can take action to stay well and prevent serious complications – now and in the future! If you already have type 2 diabetes, your children, brothers and sisters are at risk. Urge them to be tested for diabetes. 

If you already have diabetes it is important to see your diabetes education team and doctor regularly. For a directory of Diabetes Education Centres in Northern Ontario visit The Northern Diabetes Health Network.  It's never too late to live a healthier life!

More Resources on the Web: