Prevent type 2 Diabetes. Taking control of your diabetes can help you feel better and stay healthy. Annual diabetes education update …
Messages for Prevention and Chronic Disease
Prevention
Your lifestyle choices and health habits can have a big impact on your
health Heres a list of 10 important things you can do to protect your
health
1 Get 20 - 30 minutes of physical activity on most days of the week
Even low-to-moderate intensity activities, when done for as little as 30
minutes a day, can bring benefits These activities include pleasure
walking, climbing stairs, gardening, yard work, moderate-to-heavy
housework, dancing and home exercise
More vigorous aerobic activities, such as brisk walking, running, swimming,
bicycling, roller skating and jumping rope - done most days of the week for
at least 30 minutes - are best for improving the fitness of the heart and
lungs American Heart Association
People who have difficulty breathing during any length of physical activity
should see their health care provider People with lung diseases, such as
asthma or COPD, can and should be physically active without breathing
problems
2 Follow a healthy eating plan
Choose an overall balanced diet with foods from all major food groups,
emphasizing fruits, vegetables and grains
Consume a variety of fruits, vegetables and
grain products
At least 5 daily servings of fruits and vegetables
At least 6 daily servings of grain products, including whole grains
Include fat-free and low-fat dairy products, fish, legumes, poultry and
lean meats
Eat at least two servings of fish per week
3 Achieve and maintain a healthy weight
Maintain a level of physical activity that achieves fitness and
balances energy expenditure with caloric intake; for weight reduction,
expenditure should exceed intake
Limit foods that are high in calories and/or low in nutritional quality,
including those with a high amount of added sugar
4 If you smoke or chew tobacco, get help to quit If you dont use
tobacco, dont start
Stopping smoking is one of the most important steps you can take to
improve your health
It is never too late to benefit from quitting
Counseling and nicotine replacement therapy will make you more
successful in quitting
Numerous materials available from the Oregon Tobacco Education
Clearinghouse- OR15 Oregon Tobacco Quit Line Brochure-
http://wwwohdhrstateorus/tobacco/otec/indexcfm
5 Limit alcohol to no more than 1 - 2 drinks per day
6 Know your
numbers
High cholesterol can be a sign of artery disease, a cause of heart attack
and stroke Know your cholesterol numbers and follow your doctors advice
about abnormal cholesterol levels
High blood pressure can lead to stroke, heart attack, and other
problems: Have your blood pressure checked regularly and follow your
doctors advice about keeping your blood pressure in the healthy
range
7 Get regular cancer screenings
Early detection can help prevent more serious health problems Follow
screening guidelines for cervical, breast, colon, prostate, and
testicular cancers See the Regence Website for age/sex specific
guidelines
8 Get immmunizations
Influenza flu Vaccine: Everyone ages 50 and older should get a flu
shot every year Also anyone with a chronic health condition such as
asthma, diabetes, heart or lung disease, or kidney disease should have
a flu shot each year, as well as pregnant women in their second or
third trimester during the flu season Talk with your doctor during a
preventive care office visit
Pneumococcal vaccine: Everyone age 65 and older should have one
immunization
If youre younger than age 65 and have a chronic
condition such as diabetes, or heart, lung or liver disease you should
talk to your doctor about a pneumococcal immunization
9 Take your medications
Medication is often needed for illnesses and chronic conditions
Taking your medication as directed by your doctor is an important part
of your treatment plan Talk with your doctor if you have any concerns
about your medications
10 Safety matters
Accidents are a leading cause of injury and death Wear your seatbelt,
drive sober, follow the speed limit, and change the battery in your
smoke alarm once per year
Chronic Disease
If you have a family history of diabetes, cancer or heart disease, an
existing medical condition, or other significant risk factors, you may need
to have screenings more often, or you may need additional routine tests
These guidelines are suggested for low-risk persons unless otherwise
indicated and should not be used as a substitute for the medical care and
advice of your physician
11 Diabetes can be prevented
By losing a modest amount of weight, by getting 30 minutes of physical
activity 5 days a
week and eating healthier, people with pre-diabetes
can delay or prevent the onset of the disease
The Small Steps Big Rewards Prevent type 2 Diabetes campaign, the
first-ever national diabetes prevention campaign, spreads this
important message of hope to the millions of Americans with pre-
diabetes Visit wwwndepnihgov for information on Small Steps Big
Rewards or call Jamie Klein at 503-731-4273
12 Control diabetes and prevent complications
Taking control of your diabetes can help you feel better and stay
healthy Research shows that keeping your blood glucose blood sugar
close to normal reduces your chances of having eye, kidney, and nerve
problems
To control your diabetes, you need to know your blood glucose numbers,
your target goals, and get the following preventive services:
a Blood pressure check
b Complete foot exam
c Hemoglobin A1c test
d Urine tested for protein
e Cholesterol Test
f Flu shot
g Teeth and gums checked
h Annual diabetes education update
For a copy of the diabetes care card visit:
http://wwwhealthoregonorg/diabetes/carecardcfm or call
Jamie Klein
at 503-731-4273
13 Asthma can be controlled with quality medical care and good self
management
When asthma is under control, people should be able to work, play,
sleep without interruption, and avoid emergency visits-and quick
relief medicine should be used no more than two times a week other
than for physical activity
Working with a health care provider will help people learn to manage
their asthma
The following actions can help keep people with asthma active and
healthy
Use a prescription inhaled anti-inflammatory controller
medication everyday, even when you feel well
After an asthma visit to an emergency department or urgent care,
schedule an appointment with a primary care provider within 30 days
of the emergency visit
Do not smoke if you have asthma, or are around adults and children
with asthma If you smoke, get help to quit Quit Line: 877-270-
STOP
Visit a health care provider when asthma is out of control Asthma
is considered out of control when people with asthma experience any
of the following:
Use a
rescue medication more than two times a week to relieve
symptoms
Wake-up in the middle of the night more than two times a
month due to asthma
Use more than two canisters of rescue medication in a year
For more information about asthma visit: wwwoshdorg/asthma
14 Keep your heart healthy
Take these six steps to a healthier heart:
o Avoid tobacco smoke
o Monitor high blood pressure
o Eat food low in cholesterol and saturated fats
o Be physically active
o Maintain a healthy weight and
o Have regular medical exams
Know your risk factors for a heart attack or stroke and get control:
o Normal blood pressure in adults is below 120/80 mm hg Know
your number and get control
o Your total cholesterol should be below 200 mg/dL, and your HDL
good cholesterol should be 40 mg/dL or higher Know your
number and get control
Know the signs and symptoms of stroke and heart attack and be prepared
to call 9-1-1 Minutes count
Resources:
American Heart Association as extensive materials and
specific campaigns:
Six steps brochure is at
http://wwwamericanheartorg/presenterjhtml?identifier9249
Understanding and controlling your blood pressure is at
http://wwwamericanheartorg/presenterjhtml?identifier8997
Knowing signs and symptoms and being prepared to act is at
http://wwwamericanheartorg/presenterjhtml?identifier1200023
Sources: Regence BCBSO, Kaiser Permanente, Oregon DHS Health Services
Source:littleaxe.k12.ok.us
