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the docs are in health & wellness Diabetes 101: Fight back with a healthy lifestyle By Niccole LaDue What if I told you there is a disease that afflicts nearly 25 million Americans and this disease leads to blindness, kidney and nerve disorders, and even limb amputation? What if I told you that nearly onequarter of those who suffer from this disease don’t even realize they have it? Sounds scary, doesn’t it? Now what if I told you this disease was nearly entirely treatable by diet and exercise. Would you believe me? Sounds a little hard to believe, but it is absolutely true for diabetes. First, I should clarify we’re talking about the behaviorally-induced Type II Diabetes, which is characterized by the ineffectiveness of insulin (a storage hormone) on the cells of the body to store sugar properly. As opposed to Type I Diabetes, an autoimmune disorder that destroys the cells that make insulin, Type II Diabetes is largely caused by poor eating and exercise habits. Type I Diabetes is something you’re born with. Although there are a host of medicinal treatment options for Type II Diabetes, all healthcare professionals universally agree that exercise is one of the most effective treatments. How to Prevent Diabetes • Avoid all forms of tobacco. Smoking negatively affects every system in the body. Research shows that smokers are three times more likely to develop Type II diabetes than non-smokers. If you smoke, the best thing you can do for your health is to quit. • Maintain a healthy weight. Excess body Niccole LADUE SPECIAL TO THE CHALDEAN NEWS weight is a major risk factor for developing diabetes. Losing just 7 percent of your weight can dramatically improve your health and decrease your risk for developing diabetes. • Exercise regularly. Regular physical activity and exercise helps to control blood glucose (sugar), blood pressure and cholesterol numbers. It also helps to improve your body’s sensitivity to insulin, which reduces your risk of developing insulin resistance, thus lowering your risk for Type II Diabetes. Aim for 30-60 minutes of moderate exercise such as brisk walking, swimming or weight training at least four days per week. • Choose a well-balanced, nutritious diet. Eat a diet that is rich in fruits, vegetables and whole grains. Choose unrefined carbohydrates, which contain high levels of fiber and have a low glycemic index to help keep blood glucose levels low. Avoid foods high in saturated and trans fats, which increase your risk for diabetes. And finally, learn how to use food labels so you can make the healthiest choices possible. • Know your risk. There are many risk factors for diabetes that are preventable. It’s important to know your risk level so you can make healthy choices to help lower your risk. Living a healthy lifestyle is your best weapon to win the war against diabetes! Niccole LaDue is a health educator for Blue Care Network. For more information and helpful tips, visit AHealthierMichigan.org. Know Your Terms Increasing your knowledge about diabetes starts with understanding key terms associated with the condition. Here are some commonly used diabetes-related terms and definitions from the American Diabetes Association. A1C: A test that measures one’s average blood glucose level over the past two to three months. Hemoglobin is the part of the red blood cell that carries oxygen to the cells and sometimes joins with the glucose in the bloodstream. Also called hemoglobin A1C (HbA1C), the test shows the amount of glucose that sticks to the red blood cell, which is proportional to the amount of glucose in the blood. Blood glucose: The main sugar found in the body and the body’s main source of energy. Also called blood sugar. Diabetic retinopathy (diabetic eye disease): Damage to the small blood vessels in the retina that may result in loss of vision. Dilated eye exam: A test in which the pupil of the eye is temporarily enlarged with eye drops to allow the eye care specialist to see the inside of the eye more easily. Hyperglycemia: High or excessive blood glucose. Hypoglycemia: Also known as an insulin reaction, this is a condition that occurs when one’s blood glucose is lower than normal, usually less than 70 mg/ dL. Signs include hunger, nervousness, shakiness, perspiration, dizziness or light-headedness, sleepiness, and confusion. If left untreated, hypoglycemia may lead to unconsciousness. Hypoglycemia is treated by consuming a carbohydrate-rich food such as a glucose tablet or juice. It may also be treated with an injection of glucagon if the person is unconscious or unable to swallow. Impaired fasting glucose (IFG): A condition in which a blood glucose test, taken after 8-12 hours of fasting, shows a level of glucose higher than normal but not high enough for a diagnosis of diabetes. IFG is also called pre-diabetes and is a level of 100 to 125 mg/dL. Insulin: A hormone that helps the body use glucose for energy. Insulin resistance: The body’s inability to respond to and use the insulin it produces. Neuropathy: Disease of the nervous system. The three major forms in people with diabetes are peripheral neuropathy, autonomic neuropathy, and mononeuropathy. The most common form is peripheral neuropathy, which affects mainly the legs and feet. Pre-diabetes: A condition in which blood glucose levels are higher than normal, but not high enough for a diagnosis of diabetes. 24 CHALDEAN NEWS MAY 2014
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