	Volume 6, Issue 4, Fall 2005

Reducing your family's risk of diabetes

If you have diabetes, chances are someone else in your family will get it. Having a parent, brother or sister with the disease is a top risk factor for diabetes.

Your family's risk for diabetes increases even more if you're in any of these ethnic groups: African American, Native American, Asian American, Hispanic, or Pacific Islander.

Helpful tip: It is almost impossible to make so many lifestyle changes at once. Instead, try making one change at a time. For example, gradually increase your physical activity and then change your eating habits. Setting goals that are specific and realistic will also help. If you have any questions, talk with your health care provider.

Studies show that your loved ones can avoid diabetes through the same choices that help people with diabetes improve their condition.

Everyone benefits by making these steps part of family life:

Get moving. Fit at least 30 minutes of physical activity into your day. Go for walks. Do simple exercises like sit-ups, leg lifts or marching in place while watching television. Park the car farther away from the store entrance. Take the stairs instead of the elevator.
Improve your diet. Eat smaller portions, and choose foods low in calories and fat. Bake, grill or steam food instead of frying it. Serve more fruits, vegetables and whole grain foods. Buy low-fat or "light" versions of cheese, ice cream, sour cream, salad dressing, yogurt, etc. Have healthy snacks – fresh fruit and veggies, nuts, popcorn (no or little butter) or pretzels – available.
Lose weight, if needed. Losing as little as 5 to 10 pounds can help prevent or improve diabetes. Taking steps 1 and 2 will help you do just that.

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