2   Go for a walk – at lunchtime or after work.

3   Make certain to take the stairs in lieu of an elevator.

4   Ride a bicycle – to work, to run errands or visit friends.

5   Clean out the garage or the attic.

6   Dance.

7   Volunteer to become a coach or referee.

8   Sign up for a aerobics class.

9   Join a softball league.

10   Park at the farthest end of the lot.

o  Be certain to keep your weight close in a healthful range

o  Try to avoid low blood sugars and high blood sugars

o  Make certain to keep your blood cholesterol and other blood fats near normal range

o  Be sure to keep your blood pressure (BP) well controlled

Living Well with Diabetes

o  Be sure to eat about the same amount of food at each meal and snack.

o  Make sure to eat meals about the same time every day.

o  Do your exercise about the same time every day.

o  Try to exercise most days of the week.

o  Learn how to count the grams of carbohydrates in the foods you eat.

o  Be sure to eat high fiber foods, such as vegetables, fruits, whole grains and beans.

o  Make certain to use the percent Daily Value on food labels to compare products and pick those lowest in saturated fat, total fat, cholesterol, and sodium.

o  When craving sweets, attempt fresh fruit, sugar free gelatin, or sugar free Popsicles.

o  Make sure to use smaller portions when trying to lose weight.

o  See a dietitian for a customized meal plan.

Make wise food choices. Make sure to eat more fruits, vegetables and fiber everyday.  It is not as hard as it sounds.  the key –   Make sure to eat in moderation.

Losing Weight Helps.

A 10-15 lb. weight loss can often delay type 2 diabetes.  It might even prevent type 2 diabetes.  Reaching and maintaining a lower body weight helps in the long run.  

Be Physically Active.

Do you’ve a difficult time sticking to a regular physical activity program?  Find an activity you are able to fit into your schedule.  Begin small.  Walk 10-15 minutes 2 or 3 times a week.  Then, make the walks longer and take them more frequently.  Even fidgeting helps a little……be active everyday.

Cigarette tobacco use –

o  Is responsible for nearly 1/3rd of all cancer deaths in the U.S..

o  Is responsible for additional than 85% of lung cancer deaths.

o  13 percent of all new cancers diagnosed are lung cancers.

o  Lung cancer is the leading cause of death for men and women in the USA. Almost twice as many women will die from lung cancer than breast cancer this year.

o  There are many risk factors for lung cancer. Some risk factors could be changed and some cannot.

o  Be certain to use of tobacco cigarettes, cigars or pipes is the major cause of lung cancer.

Lowering your risk for lung cancer

o  Stop smoking. Stopping smoking has immediate and positive health benefits, including decling the risk of developing lung cancer. You can decrease your risk of developing lung cancer when you stop and never begin again.

o  Prevent second hand smoke. Make your home and car tobacco-free. Make certain to choose tobacco-free consuming places.

o  Consult with your healthcare team about getting help to stop smoking.

Here are some tips for avoiding emotional eating –

o  Eating doesn t make the problem go away. Instead, try to deal with the problem in ways other than consuming. For  instance –  take a short walk or call a friend.

o  Think positively. Replace those negative thoughts with positive thoughts.

o  Be sure to get active. Be sure to take a brisk walk, get on a stationary bicycle, or do some stretches. Exercise will normally improve your emotions.

o  Distract yourself. Find something else to do rather than eating. Listen to some music that lifts your spirit.

o  Avoid the kitchen. You will be less tempted to feed your emotions.

o  Have healthy snacks easily available. Comfort foods could be healthy.

o  Be sure to get help for your emotions. See your main care provider or a counselor, or talk things over with a clergyman or a friend.

o  Be certain to keep your weight in a healthful range

o  Avoid low blood sugars and high blood sugars

o  Make certain to keep your blood cholesterol and other blood fats in a normal range

o  Control your blood pressure

Living Well with Diabetes

Here are some tips –  

o  Be certain to eat about the same amount of food at each meal or snack.

o  Make sure to eat meals about the same time every day.

o  Be active. Make certain to get 30 minutes of exercise most days of the week.

o  Do your exercise at about the same time every day.

o  Be certain to eat high fiber foods, like vegetables, fruits, whole grains and beans.

o  Make certain to use the Percent Daily Value on food labels to compare products and select those lowest in saturated fat, sum fat, cholesterol, and sodium.

o  If you crave sweets, try fresh fruit, sugar-free gelatin, or sugar-free popsicles.

o  Be certain to use smaller portions if you’re attempting to lose weight.

o  Follow a healthful eating plan. See a dietetics professional for a personalized meal plan.

o  Make certain to take your medicines as directed.

Quit tobacco use

o  Smokers have more risk for heart attack as nonsmokers.

Know your cholesterol levels

o  Consult with your health care provider about what your goals should be.

Control high blood pressure (BP)

o  Make sure to take your blood pressure medicines as directed.

o  Make sure to keep your blood pressure less than 140 / 90.

Make sure to get active

o  Be physically active every or most days of the week.

o  Try activities like gardening or walking.

Make sure to eat right and decrease your cholesterol

o  Make certain to eat a heart-healthful diet low in fat and cholesterol.

o  Make certain to eat 5 or more servings of vegetables and fruits a day.

Achieve and maintain a healthful weight

o  Be sure to eat right and be active.

Manage stress

o  Make sure to use stress and anger management techniques to decrease your risk.

Control diabetes

o  Make sure to take your diabetes medicines as directed.

o  Monitor your blood sugars.

o  Follow your diabetes consuming plan.

Make certain to keep your blood sugar level under control

o  Make certain to check blood sugar levels

o  Make certain to take your diabetes medicines as directed

Maintain a healthy weight

o  Follow your diabetes-eating plan

Lower your cholesterol level

o  Limit the amount of foods you eat that are high in saturated fat and high in cholesterol

Increase your physical activity

o  Make sure to take a walk

o  Make sure to take the stairs

Control your blood pressure

o  Make certain to take your blood pressure (BP) medicines as directed

o  Be certain to check your blood pressure (BP) at home

Stop tobacco use

o  Speak with your health care team when you need help to stop use of tobacco

Do not forget – having diabetes, being overweight, having high blood pressure and getting heart illness are all connected.

Diet and exercise are excellent ways to keep your blood sugar and blood pressure (BP) under control. When diet and exercise are not enough, medicines can help. Medicines could be used to help decrease your blood sugar levels. They can also help decrease your cholesterol levels and blood pressure.

Anybody can get pneumococcal disease. Adults over the age of 65 are at greater risk for complications.

Everyone who’s 65 or older ought to get a pneumonia shot.

If you’re younger than 65, you ought to get a pneumonia shot when you –  

o  Have chronic heart illness, lung illness, liver illness, kidney illness or diabetes

o  Have sickle cell illness

o  Have certain cancers such as Hodgkin’s illness, lymphoma, leukemia or multiple myeloma

o  Have had your spleen removed

o  Have a weakened immune system, caused by cancer, medicines, HIV, or AIDS

o  Are an Alaskan Native or Native American

o  Live in a nursing home or other care facility

Most people  receive the pneumonia shot when they reach 65. If you had a pneumonia shot before you turned 65, and got the shot more than 5 years ago, you’ll need a ‘booster’ shot.

After the shot, your skin could  be red or sore where the needle went in.

Ask your health care team when you need a pneumonia shot.

Here are some tips to make your outdoor activities safer.

Water Safety

Learn to swim. If you do not know how to swim or are not a strong swimmer, use an individual floatation device.

o  Swim with a buddy.

o  Swim in areas supervised by a lifeguard.

o  Be aware of currents and depth changes.

o  Enter the water feet first.

o  Do not drink and swim, dive or use a boat.

o  Do not become too tired, too cold or too far from safety.

o  Stop swimming and get out of the water at the first sign of bad weather.

Lightning Safety

Lightning could be exciting to watch, but is very dangerous.

o  Be mindful of developing thunderstorms.

o  Seek safe shelter immediately when you hear the rumble of thunder.

o  Don’t seek shelter under tall isolated trees or objects, partially enclosed buildings, or picnic shelters.

o  When indoors stay away from windows and doors. Stay away from concrete and cement that might contain wire mesh or wire bars. Don’t use corded phones, or have contact with electrical equipment or cords or washers/dryers. Avoid contact with plumbing – no showers or laundry during thunderstorms.

o  Stay in the shelter for at least 30 minutes after the last sounds of thunder.