Diabetes Resource Center
Helpful Tips to Lower Your Risk
Tab/Accordion Items
- Take 3 deep breaths every hour while awake
- Write down feelings in a journal
- Write down 10 things you are grateful for
- Exercise
- End the day writing down 3 things that went well
- Aim for 30 minutes/day, 5-6 days/week
- Exercise for 10 minutes 3 times/day if unable to do 30 minutes at once
- Partner with a workout buddy
- Schedule time for exercise on your calendar
- Have a backup plan to exercise when facing obstacles
- Take a 10-minute walk break at work daily
- Exercise outdoors whenever possible
- Stretch and strengthen your muscles too
- Take a fitness assessment
- Consult a trainer or coach
- Learn a new sport!
- Select a Primary Care Provider
- Aim to develop a trusting, established relationship with a provider for continuous care
- Get annual preventive and wellness exams
- Write down questions to bring to each visit
- Use the Personal Health Portal
- Use your provider’s medical portal
- Adults need between 7 and 9 hours of sleep
- Go to bed when you are sleepy
- Sleep in a cool, dark room
- Create a calming bedtime routine
- Avoid caffeine, alcohol, tobacco, excess stress before bed
- Retire and arise at the same times, even on weekends/days off
- Avoid using electronics such as your smart phone, computer, tablet, or TV for an hour before bedtime
- Use a pill box or alert on your smartphone as reminders
- Set medications by toothbrush or coffee pot
- Enroll in auto-refill alerts at your pharmacy
- Talk with your doctor before stopping or changing your dose
- Talk with your pharmacist, especially when starting a new medication
- Find fiber!
- Aim for 7-9 ½ cup servings of fruits and veggies/day
- Find healthy fats such as fish, nuts, seeds, vegetable oils, and avocados
- Consult with a nutritionist or registered dietician (check the Benefit Booklet for your coverage – there may be no cost!)
- List your reasons to quit
- Set a quit date
- Share your quit date and plan with a friend
- Consult a Quit Coach at QuitlineNC 800-QUIT-NOW (800-784-8669)
- Create a plan to face triggers and cravings with replacement activities such as deep breathing, taking a short walk, or chewing cinnamon gum
- Create a list of large and small rewards for when you are tobacco free
- Take 3 deep breaths when a craving strikes
- Clean your car and home
- Call your dentist for a professional cleaning
- Keep a food journal, include moods when foods are eaten
- Avoid sweetened beverages
- Learn to estimate portion sizes
- Weigh regularly and record progress on a graph
- Aim for 1-2 pounds weight loss/week
- Consult a nutritionist or registered dietician (check the Benefit Booklet for your coverage – there may be no cost!)
- Exercise 30-60 minutes/day most days of the week
- Eat breakfast!
- Limit dining out
- Eat fruits, vegetables, beans, and whole grains