November Wellness Paragraph From EAP
The Canisius Employee Assistance Program (EAP) provides us with monthly wellness paragraphs.
10 Tips To Prevent Diabetes
Diabetes is the 7th leading cause of death in the U.S. for adults age 25 and over. Approximately 23 percent of people over age 60 have diabetes. Many more people suffer from pre- diabetes and have an increased chance of developing Type 2 diabetes within the next 10 years. Equally concerning is the fact that diabetes often goes undiagnosed because many of its symptoms seem so harmless or don’t occur until the disease has progressed. Common symptoms of Type 2 diabetes include frequent urination, unusual thirst, extreme hunger, unusual weight loss, extreme fatigue, blurred vision, tingling/numbness in the hands/feet and recurring skin, gum, or bladder infections. Contact your physician if you are experiencing any of these symptoms.
The good news is that Type 2 diabetes is a preventable disease especially if diagnosed at the pre-diabetic stage. Employ these tips to decrease your chances of being one of the 1.6 million people diagnosed each year with diabetes:
- Get an extra hour of sleep – sleep deprivation causes an increase in cortisol levels which interferes with the body’s role in producing insulin.
- Get most of your protein from poultry rather than red meat.
- Consume sweet fruits – instead of grabbing a candy bar or cookies, keep grapes, strawberries, melon or bananas on hand.
- Consume more fiber rich foods – choose whole grain alternatives whenever possible.
- Consume magnesium rich foods like nuts, beans and seeds – magnesium helps the body in producing Insulin.
- Eat calcium rich foods- this mineral also improves the body’s ability to produce insulin.
- Eat oily fish twice a week – it’s full of healthy fat.
- Avoid soda – it is full of sugar and empty calories and causes a spike in glucose levels.
- Pass on the peas, corn, carrots, and other starchy vegetables. Focus instead on leafy greens.
- Exercise, exercise, exercise! Aim for 30 minutes of at least moderate activity on 3 to 5 days a week.
Studies consistently indicate that Type 2 diabetes can be delayed, prevented and even reversed with close attention to diet and exercise. Start making changes in your lifestyle TODAY!
This information provided courtesy of your Employee Assistance Program. For confidential assistance, please contact 716-681-4300.
Submitted by: Kathy Kelly, administrative associate, human resources
