1. DIABETES 6 Ways to Lower Your Risk Employee Wellness Program 2310 N. First Street, Suite 103 San Jose, CA 95131 (408) 299-5825 www.sccgov.org/wellness Source: The Diabetes Society www.diabessociety.org

2. 1. LOSE WEIGHT IF YOU NEED TO Too much body fat interferes with the body's ability to use insulin. Losing 5% - 10% of your body weight can lower blood glucose levels.

3. 2. EAT A HEALTHY DIET Eat a balanced diet that includes fruits, vegetables, whole grains, and lean protein. Reduce saturated fat, salt, and alcohol in your diet.

4. 3. STAY PHYSICALLY ACTIVE Regular physical activity helps your body use insulin. Aim for 2.5 hours of moderate aerobic activity throughout the week. Add 2 to 3 days of strength training.

5. 4. IF YOU SMOKE, PLAN TO QUIT Studies suggest that smoking increases your risk of getting diabetes. Smoking increases your risk of problems associated with diabetes such as heart disease and stroke.

6. 5. LEARN ABOUT YOUR RISK Factors that increase your risk include: Being Overweight Not getting enough physical activity Having a family member who has diabetes Women who have a baby weighing more than 9 pounds at birth Over 45 years of age Being African American, American Indian, Latino, Asian American or Pacific Islander

7. 6. TALK TO YOUR DOCTOR Ask about your risk and about lifestyle factors that may lower your risk. Ask if you should be screened for pre- diabetes or diabetes.