Diabetes is a serious disease that affects the body's ability to produce or respond properly to insulin, a hormone that allows blood glucose (sugar) to enter the cells of the body and be used for energy.  Nearly 21 million children and adults in the U.S. have diabetes. It is the fifth deadliest disease in the Unites States and it has no cure.  Diabetes can lead to serious complications and premature death, but people with diabetes can take steps to control the disease and lower the risk of complications.

Type 2 diabetes is associated with older age, obesity, family history of diabetes, physical inactivity and race/ethnicity.  Here is a list of ways you can decrease your risk for type 2 diabetes:

1. Try to eat meals and snacks at regular times every day.
2. Make sure you eat breakfast everyday.
3. You don’t have to cut out the foods you love to eat.  Just cut down on your portion size and eat it less often.
4. Try not to snack while cooking or cleaning the kitchen.
5. Eat slowly.  It takes 20 minutes for your stomach to send a signal to your brain that you’re full.
6. Deliver a message in person to a co-worker instead of e-mailing.
7. Take the stairs to your office.  Or take the stairs as far as you can, and then take the elevator the rest of the way.
8. March in place while you watch TV.
9. Park as far away as possible from your favorite store at the mall.
10. Get off of the bus one stop early and walk the rest of the way home or to work several times a week.
11. Always keep a healthy snack with you, such as fresh fruit, handful of nuts, or whole grain crackers.
12. Try getting one new fruit or vegetable every time you grocery shop.
13. Don’t grocery shop on an empty stomach.  Make a list before you go to the store.
14. Read food labels.  Choose foods low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
15. Find mellow ways to relax – try deep breathing, take an easy paced walk, or enjoy your favorite easy listening music.

For more information on diabetes, please see the following websites:

• www.diabetes.org
• www.ndep.nih.gov
• www.cdc.gov/diabetes/