1. Exercise and Dietary Concerns for Diabetes
Blood Sugar Maintenance

2. Risk Factors For Developing Adult-Onset Diabetes
> 50 years of age
Family History
Overweight or obese, BMI > 30
A sedentary lifestyle with little exercise
An “apple-shaped” looking body
An unhealthy diet of excess sugar, flour, butter, margarine, shortening, & dressings

3. Signs of Adult-Onset Diabetes
High Blood Sugar
Regular weakness and fatigue
Increased thirst
Frequent bathroom visits
Blurred vision
Rapid weight loss
Dry and itchy skin
Tingling or loose feeling in feet

4. Signs of Adult-Onset Diabetes
Low Blood Sugar
Shakiness, dizziness, sweating
Headache
Hunger
Pale skin color
Sudden moodiness or behavior changes
Clumsy or jerky movements
Seizure
Difficulty paying attention, or confusion

5. Preventing and Controlling Diabetes
Maintain a healthy weight
Keep blood sugar regulated
Maintain a healthy blood pressure
Control blood lipids:
cholesterol and triglycerides
Live a low stress life, and laugh a lot
Exercise minutes, 3-5 times a week
Eat small meals or snacks frequently

6. Potential Health Problems Associated with Diabetes
Heart & blood vessel blockage causes:
Kidney disease and failure
Ulcers on feet leading to infection and possibly amputation
Nerve damage & neuropathy in feet cause:
Numbness, tingling, and sharp pain
Blindness caused by:
Cataracts, glaucoma, retinopathy

7. Healthy Foods For A Diabetic
Spinach, carrots, broccoli, and green beans
Brown rice, walnuts and whole grains
Apples, oranges, pears, peaches, and plums
Navy and kidney beans and whole grains
Fish, such as salmon or cod, 2-3 times a week
Healthy cuts of meat: omit the skin and fat
Nonfat dairy, yogurt, and cheese
Drink 6-8 cups of water daily

8. Get Daily Exercise 30-60 minutes a day to maintain weight
Use the stairs 2-3 times a day
Walk with a friend 15 minutes 2 times a day
Visit the fitness center 3-5 times a week
Move around, march in place, do exercises while on the phone and watching television
Take a longer route to the dining hall
Exercise 10 minutes 3 times a day
Never exercise if feeling dizzy or weak

9. Sources National Diabetes Information Clearinghouse (NDIC)
American Diabetes Association