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yourGuiDe topreventinG type 2 Diabetes

african caribbean

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Diabetes preventionstarts with you.

If you are at risk for developing type 2 diabetes, you should try to delay or prevent it. Type 2 diabetes changes the way you live each day and can cause many other health problems.

If you’re an adult, especially 40 years of age or over, and overweight, you are at risk of developing type 2 diabetes. Type 2 diabetes increases your risk of:

• Heartdiseaseandstroke

• kidneydisease

• eyediseaseorblindness

• nervedamageandtHepossibility ofamputation(lossoflimb)

• erectiledysfunction(impotence)

You may not be aware you have these symptoms until it is too late.

you can stop or slow down these problems by making small, positive changes to your daily routine.

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It’s never too early or too late to make a few healthy changes. Acting now can make a difference!

takesmallsteps toabetterlife.

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here are six steps you can take to get started today:step 1: knowifyou’reatrisk.Find out if you have pre-diabetes or are at risk for type 2 diabetes.

step 2: eat healthy! What, when and how much you eat all play an important role in controlling blood sugar levels.

step 3: Get moving! Every bit of activity counts! Try to get at least 150 minutes of activity each week. Regular physical activity helps your body lower blood sugar levels, achieve a healthy weight, reduce stress and improve overall fitness.

step 4: achieve a healthy weight that is right foryou!Eating well and being active is an excellent start to achieving a healthy weight that is right for you. Talk to a health care professional to determine a healthy body weight for you.

step 5: record your progress.Writing down what you eat and how much activity you do can help you achieve your goals.

step 6: Get help. There are resources to help you prevent diabetes. Get support from family and friends. Discover some of the services in your neighbourhood.

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step 1:

knowifyou’reatrisk.

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what is type 2 diabetes?type 2 diabetes happens when the body has trouble using the insulin it makes or when the body does not make enough of it. Most people with diabetes have type 2.

Insulin is a hormone that helps your body control level of sugar in your blood and helps the body to use the food you eat for energy.

Type 2 diabetes can be prevented by making some healthy changes to your everyday life.

what is pre-diabetes?Pre-diabetes refers to blood glucose levels that are higher than normal, but not high enough to be diagnosed as type 2 diabetes. Although not everyone with pre-diabetes will develop type 2 diabetes,many people will.

Information in this brochure deals with type 2 diabetes only. Type 1 diabetesand gestational diabetes are also serious conditions. To learn more, visit:

• Stand Up to Diabetes www.ontario.ca/diabetes

• Canadian Diabetes Association www.diabetes.ca 1-800-BANTING (226-8464)

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amiatriskfortype2diabetes?

If you answered “yes” to any of these risk factors, talk to your health care provider and get tested.

Don’t ignore the risk factors. Finding out early gives you a head start on staying well — now and in the future!

lookatthelistofriskfactorsandcheckoffthose that apply to you:

I am 40 years of age or older.

I have a parent, sister or brother with diabetes.

My family background is African, Caribbean, Hispanic, Asian, South Asian or Aboriginal.

I gave birth to a baby that weighed over 4 kg (9 lb).

I had diabetes when I was pregnant.

I am overweight, especially around my waist.

I am physically active less than three times a week.

a health care provider has told me:

I have high blood pressure.

I have high cholesterol or other fats in my blood.

I have blood vessel problems affecting my circulation.

I live with polycystic ovary syndrome, acanthosis nigricans or schizophrenia.

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whatarethesignsoftype 2 diabetes?Take early signs of type 2 diabetes seriously.

Signs that you may have diabetes or high blood glucose levels include:

• Unusualthirst

• Frequenturination

• Weightchange(gainorloss)

• Extremefatigueorlackofenergy

• Blurredvision

• Frequentorrecurringinfections

• Cutsandbruisesthatareslowtoheal

• Tinglingornumbnessinyourhandsorfeet

• Troublegettingandmaintaininganerection

Talk to your health care provider about your risk of developing type 2 diabetes. Get tested!

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Find out if you have pre-diabetes or are at-risk for type 2 diabetes.

step 1:

knowifyou’reat-risk.

step 2:

eatHealtHy!

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VEGETABLES

GRAINS & STARCHES

MEAT &ALTERNATIVES

MILK &ALTERNATIVES

1. eat regularlyEat meals and healthy snacks at regular times. Avoid going longer than six hours without eating.

2. eat smaller portions Bigportionsofanyfoodcanleadtoweightgain.

wHat’saHealtHyportionsiZe?

wHat’saservingsiZe?

Handy Portion Guide© Canadian Diabetes Association, 2005. Reproduced with permission.

FRUITS/GRAINS & STARCHESChoose an amount the size of your fi st.

VEGETABLESChoose as much as you can hold in both hands.

MEAT & ALTERNATIVESChoose an amount up to the size of the palm of your hand and the thickness of your little fi nger.

FATSLimit fat to an amount the size of the tip of your thumb.

FRUITS

The Plate Method© Canadian Diabetes Association, 2005. Reproduced with permission.

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3. take your timeTake the time to enjoy your meals. Stop when you feel full. Wait at least 20 minutes before deciding to have a second helping. You might not want it.

4.enjoyavarietyoffoodsEat a variety of foods, such as brightly-coloured vegetables and fruit, whole grain breads and cereals, lower-fat milk and milk alternatives, lean meat, poultry, fish; and a variety of meat alternatives, such as beans, lentils and tofu.

5.limitthefollowing:• Foodshighinsaturatedandtransfats(andread

product labels)

• High-fatmilk,cheeseandyogurt

• Sweetenedfruitdrinks,cocktails,punchesandregular soft drinks

• Foodsthatareprocessed,deep-fried,sugary, salty or high in fat

• Alcohol

For more tips, visit ontario.ca/diabetes, or call EatRight Ontario at 1-877-510-5102 and talk to a Registered Dietitian. It’s free and available in more than 100 languages.

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Find out if you have pre-diabetes or are at-risk for type 2 diabetes.

step 1:

knowifyou’reat-risk.

step 3:

getmoving!

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why is physical activity so important? Beingphysicallyactivecanreduceyourriskoftype2diabetes, heart disease and some cancers.

Additional benefits of regular physical activity include:

• Lowerbloodsugar

• Lowerbloodpressure

• Improvedhearthealth

• Weightloss

• Strongerbones

• Reducedstress,depressionand anxiety

• Increasedenergylevels

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how much is enough?Adults should do a minimum of 150 minutes of moderate (like brisk walking) to vigorous (such as running) aerobic physical activity each week. Activity that lasts as little as 10 minutes each time counts.

Muscle strengthening activities 2 days per week is also recommended. You might try lifting weights or even soup cans.

whattypeofactivityisright forme?There are lots of things you can do at home and at work to get more active during the day.

Choose activities that are fun, easy and fit into your schedule. Talk to your health care professional for ideas that are right for you. You can also visit Public Health Agency of Canada for ideas.

www.phac-aspc.gc.ca

• Strongerbones

• Reducedstress,depressionand anxiety

• Increasedenergylevels

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use these six tips to keep you moving: 1. set realistic goals: Set small, attainable goals.

Celebrate in a healthy way when you reach each one.

2. start slowly: Start with a goal of 10 minutes of activity per day and gradually work up to 150 minutes of aerobic activity per week.

3. build physical activity into your day: Walk and take the stairs whenever you can.

4.makeitsocial: Instead of meeting a friend for coffee, go for a walk together. When you involve others in your activities, you are more likely to stay motivated.

5.Havefun: Whatever activity you choose — make it fun. Vary your activities so that you don’t get bored. You may also get better results.

6. try and try again: It often takes several attempts to change your daily routine. If you don’t succeed the first time, just try again. Stick with it!

whatifihavebeeninactiveforsometimeandihavedifficultywalking or exercising?Talk to your health care professional before starting any exercise program that is more strenuous than brisk walking.

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healthy eating and physical activity will:

• reduceyourriskofdiabetes,heartdiseaseand stroke

• lowerbloodpressureandcholesterol

• giveyoumoreenergy

• buildstrongerbones

• reducetheriskofsomeformsofcancer

• reducestress,depressionandanxiety

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Find out if you have pre-diabetes or are at-risk for type 2 diabetes.

step 1:

knowifyou’reat-risk.

step 4:

achieve a HealtHyweigHtthat is riGht for you!

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being overweight puts you at riskformanyhealthproblemsand serious diseases.Some of these are:

• Diabetes: Obesity is a leading cause of type 2 diabetes.

• high blood pressure: High blood pressure causes your heart to work harder and can lead to heart disease.

• stroke:Beingoverweightorobesearemajorriskfactors for heart disease and stroke.

• abnormalbloodfats: A diet high in saturated fats and trans fats increases the level of LDL (bad) cholesterol in your body. This increases your risk of heart disease.

• cancer: People who are overweight have a higher risk of developing some kinds of cancer.

Eating well and being active will help you achieve a healthy weight. Achieving a healthy weight will lower your risk for many diseases. Talk to a health care professional to determine a healthy body weight for you.

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Keep a diary of your goals and progress. This will help keep you on track and will motivate you to be healthier for yourself and your family.

Create a simple chart to track your goals and results. See an example on the next page.

Berealistic.Itisnotalwayseasytomakechanges. If one goal is right for you, list only one.

Create a simple chart to track your goals and results. See an example on the next page.

Remember, it often takes several attempts to change eating and activity patterns. Don’t be discouraged if at first you don’t succeed — every small step can make a big difference in preventing type 2 diabetes.

step 5:

recorD your proGress.

want more ideas? Go to:

eatright ontario www.ontario.ca/eatright

publicHealthagencyofcanada www.phac-aspc.gc.ca

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mytype2diabetespreventionplan

eating Goals:

consumeless

1. White bread2. White rice3. White chapatti, roti4. Sweetened soft drinks 5. High-fat salad dressing6. White pasta7. Higher-fat milk products8. Creamy pasta sauces9. Fried foods

10. Lard, ghee, butter or hydrogenated margarine 11. White flour12. Fruit drinks, cocktails and punches13. High-sodium, high-fat, pre-packaged meats

choose insteaD

1. Whole grain bread2. Brown,parboildedorbasmatirice3. Whole wheat pasta, chapatti or roti4. Water and other unsweetened beverages5. Low fat salad dressing 6. Lower fat milk and alternatives 7. Tomato or marinara sauces8. Steamed, grilled or baked food9. Moderate amounts of canola, olive, corn,

soybean, or sunflower oil10. Whole wheat flour11. Vegetables and fruit12. Lean meats, skinless poultry and fish13. Meat alternatives such as beans, lentils and tofu

activity Goals:

effectiveactivitygoals

1. At least 150 minutes of aerobic activity per week.2. Walk rather than take the car. 3. Get off the bus a stop or two early.4. Go for walk breaks during the day.5. Park further from the store entrance.6. Walk to work, school or for errands.7. Try an activity you loved doing and want to

start again, like cycling. 8. Have a walking date with a friend or

family member. 9. Go to your nearest recreation centre and get

information on activities right for you.10. Take 15 minutes each day to stretch and

relax with no distractions.11. Take the stairs even when there is an elevator

or escalator.

mon tues wed thurs fri sat sun

Walk 15 mins. X X X X X

Take stairs X X X

One less sugar drink today

X X X X

consider using a simple calendar to track your success.You are more likely to succeed if you set achievable goals and track your results. TIP: Choose the number of goals that are right for you. New behaviours usually take at least 30 days before they become natural to you.

Here is what a simple calendar looks like after one week.

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step 1:

knowifyou’reat-risk.

step 6:

getHelp.where i can learn more and get help about:

Diabetes

• standuptodiabetes www.ontario.ca/diabetes

• canadiandiabetesassociation www.diabetes.ca1-800-BANTING(226-8464)

• Visitontario.ca/healthcareoptionsformoreinformation on your health care options close to home.

Healthy Eating

• eatrightontario www.ontario.ca/eatright 1-877-510-5102 Easy healthy eating tips from Registered Dietitians at EatRight Ontario.

• Healthcanada www.hc-sc.gc.ca 1-866-225-0709 Create a personalized Canada’s Food Guide.

Physical Activity

• publicHealthagencyofcanada www.phac-aspc.gc.ca 1-866-225-0709 Buildexerciseintoyourdayeveryday.Findtipsforhome, work, school and more.

• Findmanyphysicalactivitiesavailableinyourneighbourhood. www.mhp.gov.on.ca/en/active-living/about/tools/wotfy.asp

More Information

ministryofHealthandlong-termcare www.ontario.ca/healthy Discover more information about healthy living.

public health units OntarioPublicHealthUnitsofferawidevarietyofprogramsthat can help you learn to eat healthier, be more active and prevent chronic diseases. Visit www.ontario.ca/healthcareoptions and searchfor“PublicHealthUnits”tofindoutmore.

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Pub

licationNo.015

446March

/11ISBN:978-1-4435-5197-7©

Que

en’sPrinterforOntario

Paid for by the Government of Ontario

La brochure est aussi disponible en français.

For more information, visit ontario.ca/diabetes