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News
Playing
Defense Against Diabetes
Posted 18 November 2008
By Teresa Myers, RN
Diabetes Coordinator, Veterans Memorial Hospital
November is diabetes awareness month. Are you aware that the rate of
diabetes has nearly doubled in the past 10 years? Are you aware that
type 2 diabetes has even started showing up in teenagers? That 40% of
those aged 40 to 70 have pre-diabetes? Most importantly ~ are you aware
that diabetes and it’s complications can be almost totally avoidable!
A study released in September 2008 by the Center For Disease Control
and the American Diabetes Association show that about 90% of the newly
diagnosed cases of type 2 diabetes are related to life style and eating
habits. West Virginia ranks number one in new diagnosis of diabetes
with 13 of 1000 adults having the disease. Minnesota ranks lowest with
5 of 1000 people testing positive. Where does Iowa rank? Iowa
went from 4.8 per 1,000 in the mid-1990s to 8.2 per 1,000 in the
mid-2000s.
“Weight is the strongest risk factor by far for diabetes,” says Walter
Willett of the Harvard School of Public Health. “Given that most people
are not going to get down to an optimal weight, diet quality is almost
as important as weight control. Exercise plays a major role in reducing
these risks even further.”
Play a defensive role in reducing you risk for developing diabetes.
Become the quarterback. Rely on your team: family and friends, your
healthcare provider and the diabetes care team at Veterans Memorial
Hospital to help you win the battle.
Plan your strategy. Losing any excess weight - and keeping off unwanted
pounds by eating a healthier diet is the best defense.
¨ Take a brisk walk daily; limit the
time you spend sitting at work, at home, or in between. Try to get
least of 4½ hours of exercise or activity weekly.
¨ Avoid trans fats, which are in some
french fries, pies, cake frostings, and other foods that are made with
partially hydrogenated oils.
¨ Replace saturated fats (butter,
cream etc.) with polyunsaturated and monounsaturated fats (oils, nuts
etc.).
¨ Replace or limit red meats,
especially processed meats, with seafood, poultry, beans and soy foods.
¨ Replace refined grains and sweets
with whole grains.
¨ Drink water instead of soft drinks,
sports drinks and juice.
¨ If you drink coffee, tea or other
caffeinated beverages, drink
them in moderation only (excessive
caffeine raises blood glucose levels).
¨ Drink alcohol in moderation. Some
wines are actually heart healthy. Small amounts of alcohol may help to
lower blood glucose levels.
Diet and exercise factors become even more important if you have a
close relative with diabetes but with good diet and lifestyle, you can
still have a low risk.
Contact the Diabetes Education Department at Veterans Memorial Hospital
at 568-3411 to help you to be the successful quarterback and win the
battle.
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