Five Steps to Reducing Your Diabetes Risk

By Jane Farrell

Each year, 1.4 million Americans are diagnosed with diabetes. To help reduce the probability of becoming part of that statistic, the health experts at Envolve, an integrated healthcare solutions company, hare five easy lifestyle changes you can make to decrease your risk of developing diabetes.

1. Eat A Rainbow. Experts recommend filling half of your plate with fruits and vegetables at every meal. Each color brings with it different nutrients like fiber, potassium and vitamins that your body needs, so branch out and try new produce options to prevent boredom and to get the best nutrition possible.
2. Stay Active. Studies have shown people who exercise have lower glucose levels, and they’re able to process sugar more effectively than those taking only a diabetes drug. Get off the couch and start moving to feel more energized. By maintaining a healthy weight through 30 minutes of exercise, five times a week, you reduce your likelihood of developing diabetes.
3. Size Your Servings. The best way to watch what you eat is to know what different portion sizes look like. Using items around the house is a great way to help visualize sizes more easily than trying to guess the weight. For example, your palm or a deck of cards are about the size of the recommended serving of lean meats (3 oz.). A half-cup of whole-grain pasta or brown rice is similar to the size of a tennis ball. Craving cheese? Use your thumb to help you visualize the one-ounce serving size.
4. Sub Smartly. When changing the way you eat, don’t look it as what you can’t have but what you can. Find easy substitutions such as olive and avocado oils for butter, whole wheat pasta and bread for the white-flour versions, beef jerky and nuts for potato and tortilla chips, fish for beef, and water over soda and juice. These simple swaps make a huge impact over time.
5. Prepare A Plan. Write out weekly menus, make shopping lists, put time on the calendar for exercise, sign up for an exercise class, buy prepackaged healthy snacks, and schedule your annual doctor visit and diabetes testing. By planning ahead, time-crunches and daily stress won’t derail you.

Envolve, Inc.® is a family of health solutions, working together to make healthcare simpler, more effective and more accessible for everyone. For more information, visit http://www.envolvehealth.com/