If you are overweight or have a parent, brother, or sister with type 2 diabetes, or if you had gestational diabetes—diabetes that develops during pregnancy, you are at increased risk of developing type 2 diabetes. However, diabetes does not have to be your destiny.
Type 2 diabetes can be delayed or even prevented. The longer you have diabetes, the more likely you are to develop health problems, so delaying diabetes even a few years will benefit your health. You can help prevent or delay type 2 diabetes in your family by promoting healthy eating, engaging in regular physical activities and establishing a healthy lifestyle.
January is National Family Fit Lifestyle month and what better time than now to get the entire family to begin establishing healthy lifestyle habits to beat diabetes.
Lose weight and keep it off. Obesity now affects 1 in 6 children and adolescents in the United States, and more than one-third of U.S. adults have obesity. Worse yet, over 48 percent of African Americans have obesity. There’s evidence that by losing 5 to 7 percent of your starting weight you may be able to prevent or delay diabetes. For instance, if you weigh 200 pounds, your goal would be to lose about 10 to 14 pounds.
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Eat healthy foods most of the time. Eat smaller portions to reduce theamount of calories you eat each day and help you lose weight. Choosing foods with less fat is another way to reduce calories. Drink water instead of sweetened beverages. Eat a variety of whole-grain foods, fruits, and vegetables every day.
When you are food shopping, make it a family affair and choose nutritious foods together. Discuss the differences and the benefits of eating healthier with your children.
Move more. Only about half of all Americans aged 12 to 21 exercises regularly. The Physical Activity Guidelines for Americans recommends 30 minutes of physical activity a day for adults and 60 minutes for children, at least five days a week. If you have not been active, talk with your healthcare professional about which activities are best. Start slowly to build up to your goal.
As a Certified Diabetes Educator with a “renewed passion for fitness,” I know how challenging it can be to move more. The mental workout is often more challenging than the physical workout. Use the following tips to get your family involved in physical activity.
Make detailed plans. Make a note of the activities you plan to do and how you will do them. Make sure to choose activities that are realistic for all family members. Plan a family fitness night instead of the traditional family movie night or plant a family herb and vegetable garden. Schedule a family date and go skating, kayaking, or hiking.
Remember to choose things the whole family will enjoy. The more the family likes an activity, the more likely they are to do it.
Be flexible with your plan. For instance, if it is freezing out you might not want to choose outdoor activities.
Have a backup plan. Walk around an indoor track or make it a family dance night. Turn on the music and have some fun.
Sign up for a family walk or run this Spring and map out a family training plan that will ensure everyone crosses the finish line!
Making physical activity a part of you and your family’s lifestyle will increase the chances your children will remain physically active as adults. Remember, diabetes doesn’t have to be your destiny. You can help prevent or delay type 2 diabetes in your family by healthy eating, regular physical activities, and a healthy lifestyle.
Constance Brown-Riggs, is a registered dietitian, certified diabetes educator, national speaker and author of the Diabetes Guide to Enjoying Foods of the World, a convenient guide to help people with diabetes enjoy all the flavors of the world while still following a healthy meal plan. Follow Constance on social media @eatingsoulfully
