In response to the frightening plague of Ebola in West Africa and to the handful of cases that broke out in America, the government has appointed an “Ebola Czar.” At the same time, there is a disease that is ravaging our country by affecting one in ten people, both young and old. This disease is one of the leading causes of death in the United States, and yet it is rarely front page news. Twenty-nine million Americans are sick with diabetes, and yet it often goes unnoticed. While there is no “diabetes Czar,” there are steps that one can take to significantly reduce the risk of diabetes. There are also several natural approaches that can help the body to better manage blood sugar for those who are already affected with diabetes.
How has diabetes risen to such high levels in America? Part of the problem lies in a prevalent, nonchalant attitude towards this disease. Some people think, “Diabetes is no big deal, I can just take medication if I get it.” The reality of diabetes is that it can damage nearly every organ in your body. Blood vessel damage is at the top of this list. Diabetics suffer significantly higher levels of heart attacks and strokes. Nerve damage is also a common complication of diabetes. More than 60 percent of leg and foot amputations not related to an injury are due to diabetes. If risk of heart attack, stroke or amputation isn’t reason enough to motivate someone to work at avoiding contracting diabetes, blindness is also a major consequence of this disease.
Is diabetes preventable? There are two types of diabetes, type 1 and type 2. Five percent of American diabetics have Type l diabetes. Once known as Juvenile diabetes, it is caused by an autoimmune condition that triggers the body to attack and destroy the insulin producing cells in the pancreas. This type of diabetes can happen any time in life, but most commonly sets in before adulthood. It is treated by insulin injections combined with careful monitoring of blood sugar levels. Unfortunately, type 1 diabetes is not preventable, but as with any medical condition a type 1 diabetic will lead a healthier life and have fewer complications if they eat a diet high in vegetables, protein, and whole grains, and get regular exercise.
That leaves the other 95 percent of diabetes cases. Is type 2 diabetes largely preventable? Yes! By taking some key preventative steps, one can greatly reduce one’s risk of developing this debilitating disease. A 2001 study published in the New England Journal of Medicine that followed 85,000 female nurses found that women in the low-risk group were 90 percent less likely to have developed diabetes than the rest of the women in the study. Important to note is that this was not a medication trial. Being in the low risk group did not involve taking any prescription medication.
How did this group of women lower their risk of developing diabetes from 10 percent to 1 percent? Here are the five key factors:
Keep your weight down. Keep your Body Mass Index below 25.
Exercise 30 minutes or more a day.
Don’t smoke.
Limit alcohol to no more than one drink a day.
Eat a healthy diet. This means cutting out sugary drinks and trans-fats, limiting red meats, eating more vegetables, and switching to whole grains instead of highly processed carbohydrates.
Not only will these steps cut one’s risk of developing diabetes, but they are beneficial for those with type 1 diabetes as well.
Diabetes maims and kills. While Americans are living longer, not all of them are able to enjoy active, healthy lives in later years. These five steps will help make a huge difference in one’s quality of life both today and in years to come!
Jonathan & Ruth Maletz own Daniel’s Health & Nutrition in Hood River.
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