News and Events

1. Exercise is extremely important. You need at least 1/2 hour per day. That means vigorous walking to get your heart rate up or any other type of exercise that helps you work up a sweat. One hour a day is even better. New clinical trials showed that when participants walked vigorously for 30 minutes a day, five days a week, they lost weight in the amount of 5 - 7% of their total body weight, and they also cut their risk of developing diabetes by 50%.

2. Lose Weight. Weight loss is extremely important in preventing diabetes. About 80% of diabetics are overweight and excess weight has been shown to contribute to the development of diabetes.

3. Do not eat trans fats (hydrogenated vegetable oils) of any kind. They have been shown to contribute to heart disease and may also contribute to type 2 diabetes.

4. Avoid eating foods made with sugar, bleached (white) flour and other refined carbohydrates such as white rice and dry cereals in order to help in preventing diabetes.

5. Eat lots of fiber, which is found in raw fruits and vegetables, beans, whole grains and oatmeal.

6. Don't smoke. Smoking is not only associated with the development of diabetes, but it also contributes to heart disease and causes lung cancer.

7. Don't drink alcohol. Preventing diabetes means cutting way back on alcoholic beverages which contain quickly absorbed carbohydrates. This can contribute to the development of type 2 diabetes by quickly raising blood sugar to unhealthy levels. 

More information on diabetes and other health news is in the new Weeks Medical Center Fall/Winter Community HealthLink Newsletter.