Prevention

Take these Steps to Prevent Diabetes

• Follow a healthy diet – Eat more fruits and vegetables, lean protein, and whole grains. Try to portion your food in a plate size that is 9 inches, the plate should consist of half of vegetables, a quarter of carbohydrates, and a quarter of protein. Avoid trans fats and processed foods such as sweets, chips, and fast foods. Drink plenty of water and avoid sugary drinks. Creating eating plans does not have to dull or boring, check out these tasty recipes.


• Exercise regularly – Get active! Get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity each week. Taking a brisk walk around the neighborhood or going to the gym with a family member or friend can help you lose and/or maintain weight. Try to set small goals for yourself and modify when needed to obtain your goals! Break down obstacles and get active!


• Stop smoking – Smoking can increase your chances of developing Type 2 Diabetes.  Montgomery County Department of Health and Human Services has a smoking cessation program that can help get you the resources you need to quit smoking. For information on smoking cessation please contact 240-777-1750 or 240-777-1222. 


• Limit or stop alcohol intake – Alcohol can increase and decrease your blood sugar levels depending on how much alcohol is consumed. Moderate to excessive amounts of alcohol can increase your chances of developing Type 1 and 2 Diabetes.


• Regular doctor visits – A yearly check-up can help find potential health problems before they become an issue. 


• Quick and easy test - Take a simple test to see if you may be prediabetic.