Need help with your diabetes? AVRMC regularly offers self-management and a monthly Diabetes Support Group meeting the second Wednesday of each month from 3:30 – 4:30 p.m. and classes for those with a diabetes diagnosis.

Need help with your diabetes? AVRMC regularly offers self-management and a monthly Diabetes Support Group meeting the second Wednesday of each month from 3:30 – 4:30 p.m. and classes for those with a diabetes diagnosis. Physician referral is required for self-management classes. Monthly Diabetes Support is free for anyone to attend.

86 MILLION AMERICANS HAVE PREDIABETES, ARE YOU ONE OF THEM? Prediabetes is just diabetes type 2 that isn’t far enough along to meet the “threshold” for a diabetes diagnosis. The development of diabetes type 2 is a gradual process that can happen over many years.

The good news is that simple lifestyle changes can decrease your risk of going on to diabetes type 2: by 58 percent in most people and by 71 percent in those over age 60! Lifestyle changes to prevent going on to diabetes are the same things the person with diabetes should do to stay healthy with diabetes: Weight loss: 5 – 7 percent if you are overweight Being Active: 150 minutes a week of deliberate exercise, preferably not less than 10 minutes at a time and not more than two days off per week. Healthy Eating: - Eat normal serving sizes; try a nine-inch plate to help. - Don’t skip meals; eat three meals per day; be sure to include at least 30 grams of total carbohydrate per meal. - Limit your carbohydrate intake: We should eat at least 30 grams but not more than 60 grams of total carbohydrate per meal for women and not more than 75 grams of total carbohydrate per meal for men. - Eat whole foods and whole grains to increase the fiber in your diet. - Enjoy, in moderation, the healthy fat found in nuts, seeds, avocados and olive oil.

Making lifestyle changes now can stop the gradual process that leads to Diabetes Type 2. If your company or group would like a free presentation, contact Barbara Johnson, RN, MS, CDE at 383-6017 or bajohnson@avrmc.org.

If you would like to take a short quiz to see if you are at risk or would like additional information, visit the American Diabetes Association website www.diabetes.org.