EDUCATION

A healthy lifestyle can help you feel good, stay at a healthy weight, and have plenty of energy for both work and play. A healthy lifestyle is something you can share with your whole family.

• Do not eat too much sugar, fat, or fast foods. You can still have dessert and treats now and then. The goal is moderation.
• Start small to improve your eating habits. Pay attention to portion sizes, drink less juice and soda pop, and eat more fruits and vegetables.  
• Eat a healthy amount of food. A 3-ounce serving of meat, for example, is about the size of a deck of cards. Fill the rest of your plate with vegetables and whole grains.
• Limit the amount of soda and sports drinks you have every day. Drink more water when you are thirsty.
• Eat at least 5 servings of fruits and vegetables every day. It may seem like a lot, but it is not hard to reach this goal. A serving or helping is 1 piece of fruit, 1 cup of vegetables, or 2 cups of leafy, raw vegetables. Have an apple or some carrot sticks as an afternoon snack instead of a candy bar. Try to have fruits and/or vegetables at every meal.
• Make exercise part of your daily routine. You may want to start with simple activities, such as walking, bicycling, or slow swimming. Try to be active 30 to 60 minutes every day. You do not need to do all 30 to 60 minutes all at once. For example, you can exercise 3 times a day for 10 or 20 minutes. Moderate exercise is safe for most people, but it is always a good idea to talk to your doctor before starting an exercise program.
• Keep moving. Mow the lawn, work in the garden, or clean your house. Take the stairs instead of the elevator at work.
• If you smoke, quit. People who smoke have an increased risk for heart attack, stroke, cancer, and other lung illnesses. Quitting is hard, but there are ways to boost your chance of quitting tobacco for good.
• Use nicotine gum, patches, or lozenges.
• Ask your doctor about stop-smoking programs and medicines.
• Keep trying.
• In addition to reducing your risk of diseases in the future, you will notice some benefits soon after you stop using tobacco. If you have shortness of breath or asthma symptoms, they will likely get better within a few weeks after you quit.
• Limit how much alcohol you drink. Moderate amounts of alcohol (up to 2 drinks a day for men, 1 drink a day for women) are okay. But drinking too much can lead to liver problems, high blood pressure, and other health problems.

If you have a family, there are many things you can do together to improve your health.

Nearly 30 million people in the U.S. have diabetes, and staying healthy requires lifelong management. Dr. Steel is a top-ranked diabetes specialist in McAllen, TX, providing diabetes consultation services to help patients understand their disease and the options they have for managing it.