Sweet Success in Staving off Diabetes
(Page 2 of 7)
February/March 2006
By Linda B. White, M.D.
Lifestyle Matters
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More than 90 percent of people with diabetes have type 2, which is beginning to appear at younger ages. While type 1 diabetes used to be the only form of diabetes prevalent among children, type 2 diabetes now makes up a significant portion of new cases.
The two main factors that cause type 2 diabetes are eating too much — especially too much junk food—and exercising too little. Inactivity, obesity, a high-fat diet and excessive stress all heighten insulin resistance. The main culprit is obesity, which is fueled by the other three factors. In a 2001 Journal of the American Medical Association report investigating the twin epidemics of obesity and diabetes, researchers found that 19.8 percent of American adults were obese, 27 percent didn’t exercise at all, and another 28.2 percent were not regularly active. Only 24.4 percent of adults consumed fruits and vegetables five or more times daily. In addition, the number of children diagnosed as overweight has increased 100 percent in the last 30 years.
The Nurses’ Health Study, which tracked a large group of female nurses for 16 years, attributed unhealthy habits (lousy diet, lack of exercise, smoking) to 91 percent of the cases of diabetes and concluded that “the majority of cases of type 2 diabetes could be prevented by the adoption of a healthier lifestyle.”
People at risk for diabetes can cut their chances of developing the disease by nearly 60 percent by losing just a few pounds, exercising regularly, reducing the fat in their diets and eating more whole grains, fruits and vegetables. In one study of pre-diabetic people, lifestyle modifications (good diet, moderate exercise and weight loss) reduced the risk of diabetes by two-thirds—twice the protection of taking the diabetes drug metformin. For those already taking medication, healthy lifestyle choices can make drugs more effective.
If you have diabetes, keep in mind that if you lower your blood glucose with lifestyle changes, herbs or supplements, you will need to adjust the dosages of your medication. Always discuss any significant changes in your healthcare regimen with your physician.
A healthy diet. Good nutrition is essential for preventing and treating diabetes. Watching how many and what type of carbohydrates you eat is one important way to decrease diabetes risk. Julie Dutton, a registered dietician and certified diabetes educator in Denver, says people should get about 50 percent of their calories from carbohydrates. It’s best to limit simple carbohydrates (candy) and refined carbohydrates (white bread), which make blood sugar rise quickly. The carbs you need are complex carbohydrates found in whole grains, fruits and vegetables, which offer valuable nutrients and fiber.
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