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pre diabetes

Saturday, November 05, 2011

I found some interesting info I thought would be of interest....I am on a new path to alter my sweet tooth...Some simple rules to follow below.

The hidden condition

As many as 60 million people in the United States have prediabetes, yet more than 90 percent of them don’t know it. People with prediabetes usually have no symptoms, and many who learn about their prediabetes think it’s no big deal.

"People do not take this as seriously as they need to," says Ann Albright, PhD, RD, director of the Division of Diabetes Translation at the Centers for Disease Control and Prevention in Atlanta. "The good news is there is something you can do about it," Dr. Albright adds.

The best way to fight prediabetes and get your blood sugar back in the normal range is with a coordinated plan of healthy nutrition, increased physical activity and lifestyle coping strategies that support modest weight loss if you are overweight. (Modest weight loss is defined as losing 5 to 10 percent of body weight.) Research shows that following such a plan not only reduces diabetes risk, but does it better than using medication. Improvements in glucose levels may be seen in as little as three months.

If you have prediabetes, you need to start making lifestyle changes quickly. There's a window of only about three to six years in which you can turn around elevated glucose levels, Dr. Albright says.

Know your risk

Rhonda Hurwitz had three risk factors for developing prediabetes. The Chappaqua, New York, woman had gestational diabetes during both of her pregnancies, more than 20 years ago. That put her at higher risk for prediabetes, yet the condition didn't show up until she was in her 50s and about 15 pounds overweight. By then, both her age and her weight were also risk factors.

Anyone who is overweight and 45 or older should be tested for prediabetes, advises the American Diabetes Association. If you're in that age category and of normal weight, ask your doctor if testing would be appropriate.

When first told that you have prediabetes, Warshaw says, that's when "you can get the biggest bang for your efforts" by changing your diet and becoming more physically active.

"People have the notion that you need to lose a huge amount of weight and that is not what the research says," she notes. By losing just a modest amount through lifestyle changes, "you can reduce your glucose levels back to normal."

Taking action

Jennyvi moved quickly to beat her prediabetes by going to her doctor, a visit that also turned up a heart palpitation and high blood pressure. Yet the doctor was reassuring: lose the weight and you'll diminish or lose your health problems, he told her.

Seven months later, she's lost 30 pounds by changing her food choices and habits as well as increasing physical activity. She cut sugar and fats from her diet, eliminated midnight junk-food snacks and now joins her husband on daily walks with their energetic dog. "I don't consider it a diet. It's a life change for me," she says.

As a result, her blood sugar level has dropped well into the normal range, and she is no longer considered to be in the prediabetes range. "You get serious about it when your health is at stake," Jennyvi says.

What helps

Sheryl Lozicki, RD, MBA, a nutritionist in private practice in Grand Rapids, Michigan, suggests setting three main goals if you're at risk of prediabetes or have been diagnosed with it: eat regularly (no skipping or delaying meals); exercise for a total of 30 minutes daily; and get an average of eight hours of sleep each night. "When you short yourself on sleep, it leads to mindless eating or eating out of fatigue to perk yourself up," says Lozicki.

Choose three behaviors and commit to doing them for at least four weeks.

Try these specific ideas:

•Drink a cup of water with meals and a cup between meals. This fills you up and helps you feel fuller faster.

•Limit 100 percent real fruit juice to a half-cup, or four ounces. Switch to whole fruit for more fiber and better nutrition.

•Forget about regular soda, imitation juice drinks, sports drinks and energy drinks.

•Switch from full-fat to low-fat or nonfat dairy.

•Increase whole grains in all foods. Switch from regular pasta to whole-grain. Have oatmeal for breakfast. Choose brown rice. All of these have complex carbohydrates, which cause a slower rise in blood sugar as well as other health benefits.

•No foods other than fresh fruit should be on your kitchen counter or in view at all.

•Keep cut-up fruits and vegetables up-front and available on the main shelf of your refrigerator.

•Write down what you eat and why. Were you hungry, angry, lonely, etc.? Know which triggers cause you to eat or overeat.
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Member Comments About This Blog Post
    great info, if I had know all of this info, 9 yrs ago, and kept my weight down, I may not have diabetes now. Anyone reading this, and this info applies to you, please follow her the advice/info--it can prevent diabetes. emoticon
    2351 days ago
    2357 days ago
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    2358 days ago
    When I was told I had diabetes in 2007, I cried in the nurse's office, thinking of all the complications -- amputation, blindness, heart attacks, etc. She assured me we could get it under control with medication, weight loss and knowledge of nutrition. I have another blood test and appointment with my diabetes doctor the end of the month but the last quarterly check showed I was on the border of not being diabetic. My weight has dropped from 290.4 to 255 and I'm eating healthier. So, even though it was not pre-diabetes, your message's advice is positive and accurate. It can be controlled with effort, focus and determination, just as with our weight loss. -- Lou
    2359 days ago
    Great info. Thank you for posting it. I am on a course to reverse my hypoglycemia. It is working.
    2360 days ago
    Thank you for the inforation. My sister is a prediabetic...and I was diagnosed last year as being a diabetic. Eating correctly, sleep and exercise really helps keep my counts well under control! Diabetic eating really is just plain healthy eating. Have a joy filled day, Karen
    2360 days ago
  • CHRYS13
    2360 days ago
    Great info! We should indeed be more aware of the amount of sugar in our diets, especially during the winter holiday season! emoticon
    2360 days ago
    Thanks for the info. I was told that I was prediabetic, several years ago. At my last check up my blood sugar was in the normal range! I am so excited, but am certianly not going to forget about it!
    2360 days ago
    Great information. Thanks for sharing that, Rory.
    2360 days ago
    Thanks for sharing! I have bloodwork done yearly just to keep everything in check!
    2360 days ago
    The information is very accurate and helpful. A diagnosis of pre diabetes was what got me started on my weight loss journey.
    2361 days ago
    Thank you for posting this,very helpful and educational.A must read for all! Wishing you the best on your healthy lifestyle journeys! emoticon Diana
    2361 days ago
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