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Diabetes Prevention for You and Your Family

Wellness for Women and Their Wellness for Women and Their FamiliesFamilies

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Stay Healthy

These are things all people have to do to stay These are things all people have to do to stay healthy:healthy:

Avoid smokingAvoid smoking Get regular exerciseGet regular exercise Eat a balanced dietEat a balanced diet Weight managementWeight management

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Measurement of Good Health

Blood pressure of 130/80 or lowerBlood pressure of 130/80 or lower Total cholesterol below 200Total cholesterol below 200 Hemoglobin A1c below 6.5%Hemoglobin A1c below 6.5% Feeling well and being activeFeeling well and being active A waistline below 35 inchesA waistline below 35 inches

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Questions to PonderTo reach these measures of good health,To reach these measures of good health,people usually have to make changes in their people usually have to make changes in their daily lives. They often ponder the following daily lives. They often ponder the following questions:questions: What are theWhat are the risksrisks if I don’t change?if I don’t change? Do I really have to change?Do I really have to change? What are theWhat are the costscosts and what are theand what are the

benefitsbenefits?? What willWhat will my friendsmy friends and family say?and family say?

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Previous Risk May add to Future Risk

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Future Risk

If you had gestational If you had gestational diabetes or a family diabetes or a family member has diabetes, member has diabetes, you are at risk of you are at risk of developing diabetesdeveloping diabetes unlessunless you make you make changes in eating and changes in eating and exerciseexercise

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Future Risk

Most American do not Most American do not eat welleat well

Do not exercise Do not exercise enoughenough

Weigh too muchWeigh too much And therefore are at And therefore are at

increased risk of increased risk of diabetes!diabetes!

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Cost versus Benefit

There may be costs There may be costs involved as you buy involved as you buy wholesome foods or wholesome foods or walking shoes.walking shoes.

Costs tend to be out-Costs tend to be out-weighed by the weighed by the benefits of saving benefits of saving healthcare costs later healthcare costs later for diabetes care.for diabetes care.

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How Family and Friends Are Affected

Sometimes they may be Sometimes they may be upset when your changes upset when your changes affect them in ways such affect them in ways such as not buying sweets or as not buying sweets or going for a walk instead of going for a walk instead of watching TVwatching TV

Eventually they come to Eventually they come to accept the needed changes accept the needed changes

and feel betterand feel better too. too.

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Basic Skills to Support Your Ways To Improve Your Health

CommunicationCommunication AssertivenessAssertiveness Problem solvingProblem solving Time ManagementTime Management

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Communication

Listen to family and Listen to family and friendsfriends

Talk things outTalk things out

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Assertiveness

Speak up for your Speak up for your goalsgoals

Be understanding of Be understanding of the other person’s the other person’s frustrationfrustration

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Problem Solving

If you don’t feel safe If you don’t feel safe walking alone, find a walking alone, find a friend to walk with friend to walk with youyou

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Time Management

First things first!First things first!

Your health and your Your health and your family’s health are top family’s health are top prioritiespriorities!!

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Exercise

Good things come Good things come from exercise:from exercise:

Exercise for stress Exercise for stress controlcontrol

Exercise for your soulExercise for your soul Exercise for your self-Exercise for your self-

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Exercise Choices

Choose an exercise Choose an exercise that you enjoy and that that you enjoy and that fits your personalityfits your personality

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Getting Started with Exercise

Make it as enjoyable Make it as enjoyable as you canas you can

Doing a little is better Doing a little is better than doing nothingthan doing nothing

Consider lessons or Consider lessons or joining a groupjoining a group

Exercise daily to get Exercise daily to get used to itused to it

Start slowlyStart slowly

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Skills from A to Z to help you persevere!

AA• Allow time for your Allow time for your

health needshealth needs

BB• Begin nowBegin now

CC• Choose wiselyChoose wisely

DD• Draw a deep breath Draw a deep breath

and let goand let go

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Skills from A to Z to help you persevere!

EE• Eat in healthy waysEat in healthy ways

FF• Focus on your new Focus on your new

health planhealth plan

GG• Give and receiveGive and receive

HH• Humor, use itHumor, use it

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Skills from A to Z to help you persevere!

II• Imagine a happy Imagine a happy

futurefuture

JJ• Join good peopleJoin good people

KK• Know your strengthsKnow your strengths

LL• Look for alternativesLook for alternatives

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Skills from A to Z to help you persevere!

MM• MotiveMotive

NN• Nurture yourselfNurture yourself

OO• One step at a timeOne step at a time

PP• Practice patiencePractice patience

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Skills from A to Z to help you persevere!

QQ• Quality timeQuality time

RR• RelaxRelax

SS• SmileSmile

TT• Time managementTime management

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Skills from A to Z to help you persevere!

UU• Use your talentsUse your talents

VV• VolunteerVolunteer

WW• WalkWalk

XX• ExerciseExercise

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Skills from A to Z to help you persevere!

YY• Yearly check up for Yearly check up for

diabetes and healthdiabetes and health

ZZ• Zest for lifeZest for life