Diabetes Prevention for You and Your Family

Wellness for Women and Their Families

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Stay Healthy
These are things all people have to do to stay healthy: Avoid smoking Get regular exercise Eat a balanced diet Weight management

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Measurement of Good Health

Blood pressure of 130/80 or lower Total cholesterol below 200 Hemoglobin A1c below 6.5% Feeling well and being active A waistline below 35 inches

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Questions to Ponder
To reach these measures of good health, people usually have to make changes in their daily lives. They often ponder the following questions: What are the risks if I dont change? Do I really have to change? What are the costs and what are the benefits? What will my friends and family say?
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Previous Risk May add to Future Risk

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Future Risk

If you had gestational diabetes or a family member has diabetes, you are at risk of developing diabetes unless you make changes in eating and exercise

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Future Risk

Most American do not eat well Do not exercise enough Weigh too much And therefore are at increased risk of diabetes!

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Cost versus Benefit

There may be costs involved as you buy wholesome foods or walking shoes. Costs tend to be outweighed by the benefits of saving healthcare costs later for diabetes care.

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How Family and Friends Are Affected

Sometimes they may be upset when your changes affect them in ways such as not buying sweets or going for a walk instead of watching TV Eventually they come to accept the needed changes and feel better too.

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Basic Skills to Support Your Ways To Improve Your Health

Communication Assertiveness Problem solving Time Management

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Communication

Listen to family and friends

Talk things out

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Assertiveness

Speak up for your goals Be understanding of the other persons frustration

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Problem Solving

If you dont feel safe walking alone, find a friend to walk with you

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Time Management

First things first!

Your health and your familys health are top priorities!

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Exercise

Good things come from exercise: Exercise for stress control Exercise for your soul Exercise for your selfimage

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Exercise Choices

Choose an exercise that you enjoy and that fits your personality

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Getting Started with Exercise

Make it as enjoyable as you can Doing a little is better than doing nothing Consider lessons or joining a group Exercise daily to get used to it Start slowly
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Skills from A to Z to help you persevere!

A

Allow time for your health needs B Begin now

C Choose wisely

D Draw a deep breath and let go

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Skills from A to Z to help you persevere!

E

Eat in healthy ways F Focus on your new health plan

G Give and receive

H Humor, use it

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Skills from A to Z to help you persevere!

I

Imagine a happy future

Know your strengths

Join good people

Look for alternatives

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Skills from A to Z to help you persevere!

M

Motive

One step at a time

Nurture yourself

Practice patience

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Skills from A to Z to help you persevere!

Q

Quality time

Smile

Relax

Time management

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Skills from A to Z to help you persevere!

U

Use your talents

Walk

Volunteer

Exercise

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Skills from A to Z to help you persevere!

Y

Yearly check up for diabetes and health

Zest for life

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