Small Changes in Diet and Exercise Can Prevent Diabetes

More than 20 million American adults and children have diabetes, and another 6 million are undiagnosed.

Diabetes, a group of diseases characterized by high blood glucose levels that result from defects in the body's ability to produce and/or use insulin, can cause complications like blindness, heart attack, stroke, amputation, kidney disease and loss of feeling in the hands and feet.

Christie Hust, M.S., R.D., L.D., CDE, director of the Diabetes Education Center at the Combest Center, teaches people with diabetes to make lifestyle changes to live the healthiest lives possible.

“My hope for the public is that they make the small changes now so they can avoid diabetes,” Hust said.

Hust said diabetics and those at an increased risk for developing diabetes, like people who are sedentary, overweight or obese, should focus on lifestyle changes rather than diets or strict exercise programs.

Changes you can make to decrease your diabetes risk:

• Drink one less soda a day
• Change one soda to a diet drink or water
• Walk around the block after dinner
• Do yoga one night this week
• Eat one extra vegetable today
• Eat half of what you normally do
• Skip dessert
• Replace candy with fruit
• Replace ice cream with low fat yogurt
• Park farther out in the parking lot
• Take the stairs
• Order your burger without the cheese
• Don’t upsize your meal
• Don’t skip breakfast

Symptoms of diabetes include frequent urination, unusual thirst, extreme fatigue and irritability, blurred vision and tingling or numbness in the hands or feet.

Take the American Diabetes Association’s Type 2 Diabetes Risk Test here. If you believe you or a loved one might have diabetes, contact a physician.