The following tips are meant to help you mange your diabetes but by no means are they a substitute for medical care. We offer services specifically for diabetics and we recommend that you utilize those services to be sure you are getting proper care.
- Remember to take your medicine at the same time daily
- Make sure to keep your doctors appointments
- Contact our Diabetes Core program for assistance in managing your diabetes. We have many programs available that help make life style changes a lot easier for both you and your family.
- Take time when you eat, eating too quickly can increase blood sugar
- About 1/4 of your plate should be filled with grains, 1/4 with protein (Meat) and half your plate with vegetables or salad
- A "free" food is one with less than 20 calories and 5 grams of carbohydrates per serving. Examples are diet soda, sugar free Jell-O, sugar free ice pops, sugarless gum and sugar free syrup.
- Remember sugar free does not mean carbohydrate free - read the packaging
- "No sugar added" means that there is no form of sugar added during processing or packaging and it does not contain high sugar ingredients, but once again, don't forget the carbohydrates.
- Soluble fibers help to reduce the absorption of glucose from the intestines and are therefore great for diabetics. Good sources of soluble fibers are cooked kidney beans, carrots, broccoli, lettuce, corn, squash, zucchini, peas, tomato, potatoes, pasta, rice and most fruit. You can find full listing on the internet of from a nutritionist at one of our health centers. Remember these foods also contain carbohydrates so don't over do it.
- Do not skip meals - skipping meals makes you blood sugar crash (lower) and it also causes you to eat more food, more quickly at your next meal which will make your blood sugar rise at an alarming rate.
- Make sure to get yearly dental and optical exams
- Make a goal for at least a 7% weight loss - (That's 7 pounds per every hundred) If you weight 200 lbs., just a 14 lb weight loss can significantly reduce your blood sugar and help prevent complications. We offer exercise programs to help, call you local health center for details.
- Get your routine foot exams and never go barefoot
- Get regular exercise and be sure to monitor your blood sugar before and during your exercise routine.
If diabetes runs in your family, there is a chance that your children will be diabetic also. There is such a thing as Pre-Diabetes which can be detected before diabetes develops. We have a program for Pre-Diabetes where we aim to improve health habits to prevent the onset of the disease. Below you will find a risk assessment quiz to pass on to your children, friends and family. If you have high risk for diabetes but have not yet been diagnosed, please contact your local health center for an appointment. After diagnosis, our providers can guide you to the correct program.
Are you at risk from having Diabetes and you don't know it? Take this test!!
Write down your points for each question.
Yes being the amount shown and No being zero.
Add your total score.
Compare your score to the risk levels below.
|1.||My weight is equal to or above that listed on the chart?||Yes: 5 ____|
|2.||I am under 65 years of age and get little or no exercise during a usual day?||Yes: 5 ____|
|3.||I am between 45 and 64 years of age?||Yes: 5 ____|
|4.||I am 65 years or older?||Yes: 9 ____|
|5.||I am a woman who has had a baby weighing more than nine pounds at birth?||Yes: 1 ____|
|6.||I have a sister or brother with diabetes?||Yes: 1 ____|
|7.||I have a parent with diabetes?||Yes: 1 ____|
Very Low Risk
Low to Medium
At-Risk Weight Chart
Body Mass Index
In feet and inches
If you fall in either the medium or high risk category, make an appointment at your local Health Center. Your Provider can screen for Diabetes and Pre-Diabetes and refer you to one of our beneficial Diabetes Management Programs