Taking control: How to keep diabetes at bay
By
Dawn Lyon-
Age is one risk factor for type 2 diabetes. There's not much you can do about that. But you don't have to let this potentially life-threatening condition overwhelm you as you get older.
Two important things you can do to prevent it are to get enough exercise and eat a balanced, nutritious diet. According to the American Diabetes Association (ADA), these healthful practices can also:
… Help control diabetes if you already have it.
… Lower your blood pressure and harmful LDL cholesterol levels - two health problems that often go hand-in-hand with diabetes.
What is type 2 diabetes?
Type 2 diabetes is the most common form of diabetes among older Americans. When you have type 2 diabetes, your body either doesn't make enough insulin or doesn't properly use it.
Insulin helps move blood sugar into cells. If you don't have enough insulin or it is not working the way it should, too much sugar can build up in your bloodstream.
The consequences of this condition are serious. They can include heart disease, stroke, kidney disease, nerve damage and blindness. But choosing a healthful lifestyle can help keep diabetes at bay.
Weighing in
A proper diet and exercise can help control one of the most significant risk factors for diabetes: excess weight. Nearly 90 percent of all people with newly diagnosed diabetes are overweight, according to the ADA.
A National Institutes of Health study found that overweight people with a pre-diabetic condition reduced their risk of progressing to diabetes by more than 50 percent over a three-year period. And they did so by losing, on average, about 10 to 15 pounds and exercising for about 30 minutes a day.
What you can do
Check with your doctor to see what kind of exercise program you can take part in. The exercise program you choose doesn't have to be demanding. Just follow your doctor's recommendations and set fitness goals that are realistic.
Your goal may be to walk for 30 minutes, three times a week. You may need time to work up to it. So don't feel discouraged if you can't go the distance immediately.
A dietitian can give you advice on changing your eating habits. The ADA recommends a balanced diet that contains a variety of foods, including fruits and vegetables, whole grains, dairy products, meats, fish and poultry. Eat food from each group every day.
You may be advised to cut back on calories and fatty foods. If you aren't sure about calories and serving sizes, ask your doctor or a dietitian for a chart with that information. You can also read labels on the food products that you buy in containers. While you need some fat in your diet, too much fat is not good for anyone.
To cut down on fat and cholesterol, the ADA offers this advice:
… Choose lean cuts of meat. Remove extra fat.
… Eat more fish and poultry. Remove the skin from poultry.
… Use diet (low-fat) margarine instead of butter.
… Drink low-fat or skim milk.
… Limit the number of eggs you eat to three or four a week.
For more information on nutrition, ask your doctor about a referral to a registered dietitian. If you have access to a computer, check out the ADA Web site at www.diabetes.org.
Dawn Lyon is the coordinator for CMH Diabetes Services at CMH Regional Health System. Healthy Outlook, a periodic offering of CMH, includes information from several resources, including the writer's professional experience. Please check with your health care provider if you have specific questions about information contained in this article.
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