Los Alamitos, CA (November 2011) – There are many ways you can take care of yourself. You can brush your teeth to prevent cavities. You can put on sunscreen so you won’t get burned. You can drink water to stay hydrated when exercising. There are also ways you can take care of yourself to prevent or minimize complications from type 2 diabetes.

Even if diabetes runs in your family, you can make diet and exercise lifestyle choices to help delay the onset of diabetes or prevent potentially serious complications. Prevention starts with you taking care of yourself by setting goals and gradually making changes so you can achieve long-term health success.

Los Alamitos Medical Center’s health professionals know that one of the most important ways to prevent type 2 diabetes is to lose weight if you are overweight. Aim for a loss of 5 to 7 percent of current weight; that would equal 10 to 14 pounds for a 200-pound person. This goal goes hand-in-hand with the next healthy choice, exercise. Try to get 30 minutes of moderate physical activity at least five days a week. If you have not been active, start slowly to reach your exercise goal. Choose activities you enjoy that help get your heart rate up, such as walking, swimming, biking, or dancing.

Here are some tips to help you get moving:

• Wear comfortable shoes that will cushion your feet and absorb shock.
• Build physical activity into your day. Park farther from a store’s entrance, take the stairs instead of the elevator, or deliver a message to a co-worker instead of sending an e-mail.
• Use a pedometer to track every step. Aim for 2,000 steps per day (equal to one mile).
• Make exercise fun. Play sports with your children or go for a walk with a friend.

Weight loss also can be achieved through a healthy diet. Eat a variety of foods from each food group. Fruits can be canned, frozen or fresh. Focus on lots of fruits, vegetables and whole grains. Incorporate different kinds of vegetables into your diet, such as broccoli, carrots, winter squash and lentils. Don’t forget your whole grains,

including breads, crackers, rice or pasta. Choose lean meats and poultry served baked, broiled or grilled.

Here are a few more healthy eating tips:

• Use smaller plates to make less food look like more.
• Eat meals and snacks at regular times each day.
• Pack a lunch to take to work.
• Eat slowly. It takes about 20 minutes to feel when your stomach is full.
• Limit alcoholic drinks, fried foods and sweets.
• Make extra servings of healthy foods and freeze portions for later.
• Use herbs and seasonings instead of salt to spice up food.

When you take steps to prevent diabetes, you get many fringe benefits. You also can lower your risk for heart disease, stroke, kidney disease, blindness and nerve damage. For more information about preventing diabetes, visit the National Diabetes Education Program Web site at www.ndep.nih.gov.

For a free referral to a Los Alamitos Medical Center physician, call 800-548-5559.