Sweet SuccessPrevention Is the Key to Avoiding DiabetesBy Tina Beychok Diabetes currently affects almost 21 million Americans, according to the Centers for Disease Control & Prevention (CDC). Even more alarming is that the age of onset has dropped dramatically. It used to be that diabetes was primarily a "senior" disease, affecting those over age 45. Sadly, this is not the case anymore. There are two main types of diabetes: type I, which usually is diagnosed in childhood and requires insulin; and type II, which does not require insulin treatment but may require medication. Most cases (about 95 percent) are type II, which can be prevented in the overwhelming majority of cases with proper diet and exercise. What is particularly frightening is the rise in type II diabetes among children. So, What Exactly Is This Potentially Deadly Disease? In type II diabetes, the body does not properly process insulin. Normally, the body will break down food into a simple sugar known as glucose. This glucose circulates in the blood until insulin, a hormone created in the pancreas, moves it into waiting cells, where it's converted into fuel. Normally, the pancreas can adjust the amount of insulin it produces based on glucose levels (blood-glucose or blood-sugar levels). In type II diabetes, while the body can produce insulin, the cells do not respond to it. As a result, the glucose can't move out of the blood and levels become too high. What Other Health Problems Come With Diabetes? The effects of diabetes can be felt, literally, from head to toe, according to the CDC.
What Can Be Done to Prevent Diabetes? If the drug companies are to be believed, there are medications on the market to help you control your blood sugar. However, if the recent FDA alert about an increased risk of heart attack with one particular medication, Avandia, is any indication, drugs might not be the answer. Fortunately, there are much easier and less dangerous ways to not only control diabetes if you have it, but actually prevent getting it in the first place. Both the CDC and the National Institutes of Health agree that there are two basic elements to this:
Small Goals Can Lead to Big Rewards There are a number of things you can do to prevent diabetes. Individually, they may not seem like very much, but they can add up to a healthier lifestyle. If you try to make sudden, drastic changes, you won't stick with the plan for very long - just look at the lack of success with quick-loss, crash-diet programs as a perfect example. First, set realistic goals. Tell yourself that you will work toward losing 7 percent of your body weight, for example. That may not seem like much, but if you do the math for someone who weighs 240 pounds, that's a 17-pound weight loss. Not quite so insubstantial, right? Fuel Your Body the Right Way Pay attention not only to the types of food you eat, but also the portions. The USDA Dietary Guidelines for Americans recommends the following:
Get Up and Get Moving On the exercise front, you don't have to join a fancy gym or hire a personal trainer. Try taking the stairs instead of the elevator to your fifth-floor office. Walk down the hall to talk to the person in accounting, rather than sending an e-mail. Do a few walking laps around the parking lot on your afternoon break. You might even inspire some of your co-workers to join you. The exercise habit also can include the entire family. Try walking the kids to or from school. This also will give you an opportunity to connect with your children and find out what's on their mind. Even weekends can provide lots of opportunity for family exercise. Take a day hike along a nature trail (a perfect chance to learn about native wildlife), bike along the beach, or just go for a stroll in the park. Even taking the family dog for a walk around the block can get your body moving. Little Changes Add Up The point is that while it might seem that preventing a major disease such as diabetes is a daunting task, it actually isn't. All it really takes is common sense, a bit of creative planning and a positive attitude. With these three things, you are well on your way to success. For general information about diabetes, please visit the CDC Web site at www.cdc.gov/diabetes/consumer/index.htm. For diabetes prevention information and tips, please visit www.ndep.nih.gov/diabetes/prev/prevention.htm. Don't Be Stumped by Size! Having trouble figuring out correct portion sizes? The National Diabetes Education Program provides some great tips to help you get your portions right.
Tina Beychok is an associate editor of To Your Health. Direct questions and comments to
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