"Pre-diabetes occurs in individuals when blood glucose levels are higher than normal but not quite high enough to be called diabetes," says Carolyn Swithers, director of the Center for Nutrition and Diabetes Management at Hunterdon Medical Center in Flemington. "It is alarming that people can have pre-diabetes and not even know it."
Research has shown that some long-term damage to the body — especially the heart and circulatory system — already might be occurring during pre-diabetes.
"The good news is that you can take steps to delay or prevent type-2 diabetes with regular physical activity such as walking almost every day, reducing fat and calorie intake and weight loss," Swithers says. "Lowering blood pressure and cholesterol levels also help you stay healthy. Diabetes is a serious disease. It is not just a "touch of sugar.' If you delay or prevent it, you will enjoy better health in the long run."
Diabetes is common, but a person can reduce their risk by losing even a small amount of weight. Choose whole grain products. Snack on fruits and vegetables. Drink lots of water. Pass on seconds. Eat half of your dessert. See a dietitian for help in making healthy food choices. Keep a food and exercise log.
Small steps lead to big rewards.
"Regular exercise tackles several risk factors at once," Swithers says. "It helps you lose weight, keeps your cholesterol and blood pressure under control, helps your body use insulin more effectively, cuts the risk of heart attack, strengthens your immune system, eases arthritis pain, protects against osteoporosis and keeps you thinking sharp as you age."
Research also proved that people who are physically active for 30 minutes a day, five days a week, reduced their risk of type-2 diabetes. A person who is not very active should start slowly, talking with a physician first about what kinds of exercise would be safe.
Experts recommend making a plan to increase one's activity level toward the goal of being active at least 30 minutes a day most days of the week. Wear a pedometer and do 10,000 steps a day. Ask a friend to walk with you. Walk to church or temple instead of driving. Walk the dog more often. Use the stairs instead of the elevator. Yoga is another form of exercise that can help reduce blood sugar levels, blood pressure and weight.
Changing the way you eat and increasing your activity can delay or prevent type-2 diabetes.
"One of the most important things about diabetes is that it is a controllable disease," Swithers says. "How you manage your diabetes care is very much up to you. You decide what and when to eat. You decide whether to exercise."
DON'T BE A STATISTIC
According to the Centers for Disease Control and Prevention, every 24 hours:
- More than 4,000 adults are diagnosed with diabetes.
- About 40 children and adolescents are diagnosed with type-1 diabetes.
- Ten children and adolescents are diagnosed with type-2 diabetes.
- Approximately 200 people die from diabetes.
- Around 200 people with diabetes have a nontraumatic lower-limb amputation.
- Roughly 130 people with diabetes develop kidney failure
- Nearly 50 adults go blind.
The Center for Nutrition and Diabetes Management offers a program to help individuals reduce their risk for pre-diabetes. Classes are held the second Wednesday of every month from 6 to 8 p.m. The fee for the program is $40, and more information is available by calling 908-237-6920.
Source: http://www.mycentraljersey.com
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