An estimated 88 million American adults—more than 1 in 3—have a condition called prediabetes, which means a person’s blood sugar levels are higher than normal, but not yet high enough yet to be diagnosed as type 2 diabetes. When you have prediabetes, there are steps you can take to eat healthier, move more, and manage your stress to reduce your risk of developing type 2 diabetes. The CDC’s National Diabetes Prevention Program (National DPP) lifestyle change program can help you make these changes.
 
The lifestyle change program, such as the National Diabetes Prevention Program (National DPP) , is inclusive for everyone who has prediabetes. This May for Mental Health Awareness Month, CDC-led National DPP is taking the time to recognize lifestyle change program participants who don’t let challenges or disabilities related to mental health stand in their way of reducing their risk for developing type 2 diabetes. 
 
Take lifestyle change program participant Joe for example. Joe has a mental health disability called bipolar disorder, which causes unusual shifts in his mood, energy, activity levels, concentration, and ability to carry out day-to-day tasks. To manage his bipolar disorder, he takes six medicines daily, many of which come with side effects, such as weight gain, extreme fatigue, and difficulty concentrating.
 
Joe had struggled with his weight, and when he found out from his doctor that he had developed prediabetes, it was hard for him to imagine what he could do to make healthy lifestyle changes. In addition to the side effects from his medicines, an increase in mental or physical activity makes him more likely to have panic attacks. With these challenges to overcome, Joe could have given up. Instead, Joe wouldn’t let anything stop him from improving his health to reduce his risk for developing type 2 diabetes.
 
That’s when Joe joined a local lifestyle change program and met his coach, Lonna. As a coach, Lonna often works with participants who have mental health disabilities, teaching them strategies for making healthy lifestyle changes in ways that work for them. For example, since Joe can’t increase his physical activity to lose weight, Lonna helped him focus more on healthy eating. She recommended using measuring cups to help with portion control. Joe uses the cups to measure out each meal and snack to make sure that he doesn’t overeat.
 
“Before putting the food on my plate, I put it into a one-cup measuring cup,” says Joe. “If I have pasta, I know that I can only have one or two cups. A cup of pasta is still a lot of pasta – I didn’t realize how much it was!”
 
Joe says he learned a lot about food and nutrition during the program and how to make better choices to improve his health. Using what he learned, he was able to lose 30 pounds!
 
“It’s nice for people to tell me that I look better or I look good,” says Joe. “I was proud of myself. My parents were proud of me. Lonna would weigh me and see I lost two or three pounds and I felt good about my success.”
 
Joe shows the strength and resilience of so many people who have overcome barriers to improve their health. He has successfully lost weight and lowered his triglycerides, cholesterol, and blood sugar levels. He says that anyone with prediabetes can reduce their risk for type 2 diabetes through the lifestyle change program, like he did. No matter what obstacles you face on the road to better health, the most important thing is to keep working at it and never give up!
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Challenge yourself to better health! Learn more about how you can be like Joe and reduce your risk for developing type 2 diabetes. Visit the National Diabetes Prevention Program (National DPP) lifestyle change program for more information. Get started on your health journey today.

Today, our world is all about the #hustle. Between work, family obligations, hobbies, and everyday responsibilities, it’s easy to feel maxed out and stressed. This may seem a normal part of life. But did you know that stress could be impacting your risk for type 2 diabetes and other health conditions? April is Stress Awareness Month – the perfect time to reflect on how you manage stress in your life.
National Diabetes Prevention Program (National DPP) lifestyle coach Jillian Miner likes to present the topic of stress this way: Imagine that you’re a caveman being chased by a saber tooth tiger. Your survival response kicks in, and your body needs a quick energy boost to support that adrenaline rush. When you experience stress, an easy solution appears to be sugar – a quick fuel to get you through. This is why you tend to crave sugary snacks in stressful moments or turn to “stress eating” to feel better.

A small bit of sugar may not be a problem for a caveman fleeing for his life. Today, however, building a habit of eating highly processed foods that are high in unhealthy sugar, carbs, saturated fats, and excess salt is certainly not beneficial for your health. Your body has to find a way to cope with the stressors thrown your way, and sugary foods are often many people’s go-to. This type of snacking in turn increases your blood sugar levels, your chances of having prediabetes, and your risk of developing type 2 diabetes. So, what’s the alternative?

The CDC-led National DPP lifestyle change program recognizes the importance of stress management and how effective tools for managing stress help reduce your risk of developing type 2 diabetes. In the National DPP, you connect with other program participants who can relate to your challenges and lifestyle coaches who can support your health journey.

For Jillian, this means offering her participants a “buffet of stress management options,” suggesting various activities so they can determine which will work for them. Managing your stress doesn’t have to be an unattainable goal, but instead, can be about making time for the activities you already know refresh you. She says her goal is to get participants to “consider stress management in a different way. It’s about finding creative ways to reduce stress.”

Some of Jillian’s top tips for managing stress include the following:

• Think about what refreshes you. It can be any activity (besides eating), as long as it’s something that what will help you relax. Try making a list of all the activities that you find reduce your stress.
• Be intentional with your rest. Decide when you are going to take a break to reset. To make sure you do, set a timer or add a reminder to your calendar.
• Get outside. Take a hike or simply go outdoors to enjoy some fresh air.
• Get moving. Get your heart pumping with dance or physical activity to release pent up stress. You can also try going for a walk or stretching.
• Get organized. Sometimes writing out a to-do list, cleaning up a messy space, or organizing a junk drawer can clear your head.
• Do a brain dump. Grab a piece of paper and write out everything that’s floating around in your mind to make room for calmer thoughts.

With these approaches in mind, it’s possible to find pauses in your day to minimize stress without turning to food for comfort. Techniques like these and others offered through the National DPP will not only help you feel better emotionally, but they’ll support you in your efforts to live a healthier life overall.

To explain the benefits of the National DPP lifestyle change program, Jillian says, “The lifestyle change program isn’t about just teaching you things – everyone already has an idea of stuff that is healthy. The magic is in making healthy habits. The program helps you make healthier choices on a daily basis.”
With the help of lifestyle coaches like Jillian, some of those choices can lead to better stress management – and ultimately, a healthier lifestyle. Through the program, you can receive support in following through on the habits that help you to reduce stress.
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Want to know how you can get involved and learn more about managing stress and reducing your risk of developing type 2 diabetes? Visit the CDC-led National DPP lifestyle change program for more information. 

Healthy eating – it’s something that everyone knows is important, but it can feel like a chore. Maybe you feel pressure to always make the “right” choice. But what if you got rid of the idea of good foods and bad foods, and instead focused on small changes you could make to your eating habits to improve your health for you and your family? That’s what the lifestyle coaches from CDC’s National Diabetes Prevention Program (National DPP) lifestyle change program encourage – making small changes that can make a big difference to your overall health.
 
Jack Aponte didn’t consider himself a healthy eater until he participated in the National DPP lifestyle change program and learned a few tips from his lifestyle coach.    

“I have an extremely large appetite,” says Jack. “My coach would make suggestions like, instead of these chips, try these chips. It wasn’t invasive. It wasn’t someone standing over you telling you what to do.”
 
Jack signed up for the program at the urging of his wife after he discovered he was at risk for developing type 2 diabetes. The National Diabetes Prevention Program, part of the CDC-led National DPP lifestyle change program, is proven to reduce participants’ risk of developing type 2 diabetes by more than 50%. Through the class, participants work with a trained lifestyle coach and a team of fellow participants who can encourage and challenge each other along the way.
 
“I grew up eating beautiful Italian meals like pasta and pizza,” Jack continues. “Through the program, I learned I didn’t have to give up all of that. I changed the portions a little bit. My wife and I managed to change a couple of things in the recipes. If you don’t bread it and you don’t fry it, you can still have it.”
 
This March for National Nutrition Month, lifestyle change coaches are offering these few tips:
 

• Try making one small swap at a time. Focus on choosing whole foods, such as an apple instead of applesauce. When going out to eat, you could try ordering a side salad or favorite veggie instead of fries or skipping the bun on your burger. Try adding an extra serving of vegetables to your plate. With small steps, your health can see big improvements over time.
• If you’re not much of a cook, talk to the person in your family who does most of the cooking. Let them know you’d like to start eating healthier. Make some suggestions for things you already know you like to eat and offer to do the dishes to show your appreciation.
• No one ever won a championship on their own, so try asking your friends and family members to join you. You can make it a competition to see who eats the most servings of fruits and vegetables in a day.

 
If you’re ready to take the next step, learn more about joining the National Diabetes Prevention Program by visiting the CDC website at https://www.cdc.gov/diabetes/prevention/index.html.
 
“With this program, it’s not like you’re on a diet,” concludes Jack. “You just make adjustments to your life that will last a lifetime. And it doesn’t mean you have to end your life – once a week you can still go out and have some ice cream.”

​February marks Healthy Heart month, and while farmworkers put their love all year-round harvesting the nation’s crops, they can also love themselves by taking care of their hearts. Heart health is much like farming.  It is a combination of planning ahead and continuously working hard to harvest good health. Here are some recommendations about sodium intake, cholesterol levels, alcohol consumption, and physical activity that can help harvesting a strong and healthy heart:
SODIUM INTAKE
Sodium is a mineral that’s essential for life. It is regulated by your kidneys and helps balance body fluids. It also helps send nerve impulses and affects muscle function. The American Heart Association recommends no more than 2,300 milligrams (mg) a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults. Below are the amounts of sodium in teaspoon measures:

• 1/4 teaspoon salt = 575 mg sodium
• 1/2 teaspoon salt = 1,150 mg sodium
• 3/4 teaspoon salt = 1,725 mg sodium
• 1 teaspoon salt = 2,300 mg sodium

 
Recommendations:

• Choose packaged, canned and prepared foods carefully. They may contain too much sodium to preserve for a long period of time. 
• Pick fresh and frozen poultry that is not preserved in sodium solution.
• Select condiments with care. Substitute salt with spices and natural flavors.
• Choose food with “no salt added” and frozen products without sauces. 
• Look for products with the American Heart Association’s Heart-Check mark.

 
CHOLESTEROL
Cholesterol is a waxy substance in our bloodstream. It is needed to create body cells, but too much cholesterol can provoke health problems. There are two types of cholesterol: Low-Density Lipoprotein (LDL cholesterol), which is bad, and High-Density Lipoprotein (HDL cholesterol), which is good. Too much of the bad, or not enough of the good, increases the risk cholesterol will slowly build up in the inner walls of the arteries that feed blood to the heart and brain. Triglycerides is another important component in cholesterol health. Triglycerides are the most common type of fat in the body, their job is to store excess fat from the food we consume. A high triglyceride level combined with high LDL (bad) cholesterol or low HDL (good) cholesterol is linked with higher risk of heart diseases.

​Recommendations:
The best way to lower your cholesterol is reduce your intake of saturated fat and trans-fat.

• Maintain a diet that emphasizes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts.
• Opt for unhydrogenated vegetable oils such as canola, safflower, sunflower or olive oil.
• Use soft margarine as a substitute for butter. Look for “0 g trans-fat” on the Nutrition Facts label.
• Limit eating pastries and cakes, these are examples of foods high in trans-fat.
• Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils.
• Limit fried fast food.

 
ALCOHOL CONSUMPTION:
The American Heart Association and National Heart, Lung, and Blood Institute do not recommend drinking alcohol just to prevent heart disease. Alcohol can be addictive and can cause or worsen other health problems. Drinking too much alcohol increases your risk of heart failure, high blood pressure, stroke among other diseases.
​
Recommendations:
If you already drink, do so in moderation. For healthy adults, that means:

• Up to one drink a day for women of all ages.
• Up to one drink a day for men older than age 65.

Up to two drinks a day for men age 65 and younger. The limit for men is higher because men generally weigh more than women and may metabolize more alcohol.

PHYSICAL ACTIVITY:
Regular exercise has favorable effects on reducing many risk factors for cardiovascular disease. For example, exercise promotes weight loss and can help reduce blood pressure. Regular physical activity also favorably affects the body’s ability to control glucose levels in the blood. Moderate exercise on overall cardiovascular risk, when combined with other lifestyle modifications (such as healthy eating habits, moderate alcohol consumption, and low fat and sodium intake, among others), can be dramatically beneficial.
​
Recommendations:
Physical activity is very important. At least 150 minutes of moderate-intensity aerobic exercise a week is enough to lower both cholesterol and high blood pressure. And you have lots of options, such as: 

To learn more about these and other ways to take care of your heart’s health, please visit: 
​
NCFH:
http://www.ncfh.org/patient_education_resources.html
American Heart Association:
https://www.heart.org/en/healthy-living/fitness/getting-active
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium
https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia
Mayo Clinic:
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281

This Valentine’s Day, many will say “I love you” with flowers, candy, or a romantic dinner together. But there’s another way you can say “I love you” – by making your health and your heart a priority. Show your family how much you love them by taking steps now to protect your health and your heart so you can spend quality time with them for years to come.
 
Take time this Valentine’s Day to ask your doctor if you have prediabetes, which puts you at risk for type 2 diabetes. One in three American adults has prediabetes, a condition where a person’s blood sugar levels are higher than normal, but not high enough yet for a type 2 diabetes diagnosis. Some populations are more at risk for developing type 2 diabetes than others. For example, 12.5% of Hispanics have diabetes compared to just 7.5% of non-Hispanic whites. Your doctor can tell you for sure whether you have prediabetes or not.
 
Prediabetes and type 2 diabetes can also lead to problems with your heart. Your heart is pretty amazing – with each beat, it pumps oxygen-rich blood to every cell in your body. When something goes wrong with your heart, it’s a big deal for your health. February is American Heart Month, so now is the perfect time to take care of it.
 
If you find out that you have prediabetes or have a high risk of developing type 2 diabetes, there is something you can do to take care of your health and your heart. The CDC’s National Diabetes Prevention Program offers a proven lifestyle change program that can help you learn the skills you need to eat better, become more physically active, and manage stress – all to reduce your risk of developing type 2 diabetes. In the program, you will work in a group with a trained lifestyle coach to learn the skills you need to make lasting changes.
 
The CDC-recognized lifestyle change program offers a real chance to prevent or delay the onset of type 2 diabetes. The healthy habits that participants learn in the program have also been shown to reduce the incidence of heart disease and stroke.
 
This February show your family love in a new way – by putting your health and your heart first. Ask your doctor about prediabetes and learn more about the CDC’s National Diabetes Prevention Program to reduce your risk of developing type 2 diabetes. Visit cdc.gov/diabetes/prevention today for more information.

​Have you thought about your resolutions for the new year? This year, put healthy living at the top of your list. You don’t have to make drastic changes. You can incorporate healthy habits into your daily routine to improve your health and reduce your chances for developing type 2 diabetes. Wondering where to begin? Here’s what you can do.
 
First, learn your risk for type 2 diabetes.
Could you have prediabetes? If so, you’d be 1 in 3 adults who has this serious health condition where blood sugar levels are higher than normal, but not yet high enough for a type 2 diabetes diagnosis. Prediabetes increases your risk of developing type 2 diabetes, as well as other serious health problems. The good news is that you can frequently reverse prediabetes with healthy lifestyle changes.
 
The first step to a healthier you is to know whether you’re at risk. Take a one-minute risk test at cdc.gov/diabetes/risktest to find out your risk. Your doctor can also run a blood test to see if you have prediabetes.
 
Then take action.
If you find out that you have prediabetes or have a high risk of developing type 2 diabetes, start taking steps to improve your health. Make an action plan of specific ways that you can eat healthier and exercise more in the new year. Here are some ideas:

• Eat healthier: Choose non-starchy vegetables, fruits, and lean proteins over processed foods, trans fats, sugary drinks, and alcohol. Don’t try to do too much at once – make a plan that you think you’ll be able to stick to.
• Exercise more: Find an activity that you enjoy and set a goal that works for you. Gradually work up to being active at a moderate intensity for at least 30 minutes, 5 days a week.

 
Write down your action plan to help you stay accountable. Make sure your plan is realistic, specific, flexible, and enjoyable!
 
You don’t have to do it alone.
Making a change isn’t easy, and you don’t have to do it alone. The CDC’s National Diabetes Prevention program offers a lifestyle change program that can help you learn the skills you need to get healthier and reduce your risk of developing type 2 diabetes. In the program, participants work in a group with a trained lifestyle coach to learn how to make long-term changes.
 
It’s a new year. Get started on your healthier life by finding a CDC lifestyle change program near you here. For more information, visit cdc.gov/diabetes/prevention.

Looking for the perfect gift this holiday season? Why not give yourself and your loved ones the gift of good health! By making changes – like eating better and being more physically active – you can prevent or delay type 2 diabetes and have many more years to make memories with your family. 

Type 2 diabetes is a serious disease that can lead to other health conditions such as heart disease, vision loss, and kidney disease. One in three Americans has prediabetes, a condition where blood sugar levels are higher than normal but not high enough yet for a type 2 diabetes diagnosis. You can have prediabetes for years but have no clear symptoms, so it often goes undetected until serious health problems show up.

The good news is that prediabetes can often be reversed by making lifestyle changes. As you plan for the holidays this year, think about how you and your family can fit some healthy habits into your celebrations. For example, you can: 

• Add a new healthy recipe to your holiday meal. In addition to your traditional recipes, try adding a new appetizer or side dish that includes vegetables. And for those family favorites that just can’t be missed, swap in some healthier ingredients or serve smaller portion sizes. You can find some helpful tips and suggestions here.  

 

• Try a festive activity that gets the whole family up and moving. Whether it’s enjoying a walk through your neighborhood to look at holiday decorations, having a family snowball fight, or playing an active game like charades, there are many ways you can make time to be active and have fun as a family. 

 
This year, let healthy lifestyle changes bring comfort and joy to your holidays. But don’t stop there – better health is the gift that keeps on giving! The CDC’s National Diabetes Prevention Program offers classes that can help you learn more about how to get and stay healthier and reduce your risk of developing type 2 diabetes. In the program, participants work in a group with a trained lifestyle coach to learn how to make long-term changes.  
 
For more information, click here and give yourself and your family the gift of good health by preventing type 2 diabetes! 

Seeing results firsthand is what motivated Elvia Alcala to become a lifestyle coach for CDC’s National Diabetes Prevention Program (National DPP) lifestyle change program. Elvia speaks from her own personal experience with type 2 diabetes to motivate her family and the Hispanic/Latino community to get healthier. Her mother died as a result of diabetes complications, and several of her family members have diabetes. Both Elvia and her sister have prediabetes, a condition which means your blood sugar levels are higher than normal but not yet high enough for a type 2 diabetes diagnosis. Prediabetes can lead to type 2 diabetes and other health complications like heart disease and stroke.
 
Participating in the National DPP lifestyle change program was what Elvia needed to improve her health for the long term. The program helped Elvia lower her blood sugar levels, cholesterol, and blood pressure not only while she was participating, but also long after she’d finished the program. She used to go to the doctor every 3 months, and now she goes every 6.
 
“The changes that I made have not only benefited me, but also my husband, my family, and the groups we are training,” she says.
 
Elvia admits that change does not come easily. Determination and being able to prioritize her own health have helped her through her journey. When coaching other people through the program, she tells them that perseverance is key and encourages them to stick to the program, even if they have a bad day.
 
“I tell them that if they feel stressed and hungry, they can eat fruits or veggies, like I do. I also tell them to try to include some movement in their day, even if it’s dancing in their own backyard. I do Zumba by myself or with my daughter. As a coach, I need to be an example, I have to take care of myself,” Elvia says.

Even as a coach for the program, Elvia is not perfect. She gained 6 pounds earlier this year after a disruption to her normal routine and having to spend more time at home. But since then, she’s lost 3 of those extra pounds.
 
Elvia says she encourages people to make small changes to their daily routines. She says that she does not like to talk about “diets” but rather “eating better.”
 
“If you say the word diet, people react negatively,” she says. Instead, for a family gathering, ask people to bring healthier options like salad or vegetables instead of fried chicken and plantains.
 
Another tip she has shared with some of her participants is to bring their lunch to work.
 
“One participant liked to stop at a nearby gas station to get tacos and coffee every day,” she says. “Her cholesterol was very high, and I suggested she should bring her lunch to work. She did, and one month later her numbers had gone down.”
 
This November for National Diabetes Month, Elvia has something she wants everyone at risk for type 2 diabetes to know: “I used to feel trapped, but now I feel free and confident in myself,” she says. “You have to put yourself first. We can’t love others if we don’t love ourselves first. Our families and friends love us, and they want to have us around for a long time.”
 
You can be like Elvia and reduce your risk for developing type 2 diabetes. Learn more about the CDC’s National Diabetes Prevention Program here.