Central Carolina HEALTH - Winter 2015 - (Page 8)

Call Wendy O'Quinn, RN, community wellness educator at CCH. BRING WELLNESS TO WORK To ﬁnd out about introducing a wellness program at your company, please call CCH community wellness educator Wendy O'Quinn at 919-708-4695. Prevent type 2 diabetes by taking these simple steps toward a healthier lifestyle Take Charge M any people can live long, healthy lives with diabetes. But, if given the chance, wouldn't you rather live without a chronic condition, especially one with the potential to cause complications such as heart disease or blindness? "We have the power to prevent type 2 diabetes, and it's not as hard as many might think," says Wendy O'Quinn, RN, a community wellness educator at Central Carolina Hospital. The millions of people who are at risk for type 2 diabetes can avoid the condition altogether by taking preventive measures. IT'S UP TO YOU A healthy lifestyle is more effective than medication in preventing or delaying the onset 8| WINTER 2015 of type 2 diabetes in people at risk, according to a major study by the National Institute of Diabetes and Digestive and Kidney Diseases. Even more encouraging was the study's ﬁnding that just a 7 percent reduction in weight, combined with 30 minutes of exercise ﬁve days a week, could lower the risk of developing diabetes by about 58 percent. "I like to calculate a person's body mass index [BMI] for them and then calculate what it would be if they lost even 5 percent of their body weight," says Wendy. "Then they can see that losing just that amount of weight could put them into a healthier BMI category." BMI is a measurement of estimated body fat based on height and weight. It helps provide a guideline for a healthy weight for moderately active people and predict risk of problems associated with being overweight. BE HONEST, MAKE CHANGES Discuss your weight with your doctor during your regular visit. If you need to drop several pounds, accountability is critical, Wendy says. She recommends a weight-loss plan that includes weekly monitoring and ongoing support. Also, aim for achievable goals, like losing one-half to one pound per week. The smartest approach to weight loss is to follow a balanced diet that contains less than 30 percent fat. Replace unhealthy choices with more fruits and vegetables, and stick to whole grains and lean meats. Watch your portion sizes, too: A serving of meat is the size of a deck of cards. KEEP MOVING Following a healthy, sensible diet goes hand-inhand with exercise-and the more regular the exercise, the better. "There's evidence to support the idea that exercising daily, or nearly every day, can help improve blood glucose control better than exercising less regularly," Wendy says. Most experts recommend exercising at least 30 minutes a day most days of the week and even more if you're trying to lose weight. But it doesn't all have to be done at once: 10 minutes here, 15 minutes there-it adds up. Changes in your daily pattern, such as using the stairs, can make a difference. Most important, always remember that you can prevent diabetes. "We want people to feel empowered," Wendy says, "knowing that they can take charge of their own health."

Table of Contents for the Digital Edition of Central Carolina HEALTH - Winter 2015

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Central Carolina HEALTH - Winter 2015