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located at United Way of Mid-Maine A Program of PATCH (Planned Approach to Community Health) Our mission: To support and encourage policies, environments, education and activities, in our community and schools, that promote good nutrition, physical activity and the reduction of tobacco use. |
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Prediabetes and Diabetes Exercise and Diet Can Help Reduce Risk for Type 2 Diabetes A brisk 30-minute daily walk can help prevent diabetes, according to a recent study. Researchers observed that the 18 participants who exercised an average of 30 minutes most days of the week, over a period of 6 months, significantly lowered their risk for developing type 2 diabetes. The study, which involved previously sedentary middle-aged adults, showed that exercise helped increase the body’s sensitivity to insulin, a hormone the body produces to convert glucose (or sugar) into energy. This research confirms the results of a clinical trial called the Diabetes Prevention Program. This study found that such lifestyle changes as diet and exercise reduced the risk for diabetes in participants by 58 percent, regardless of ethnicity or sex. The results were even more dramatic for adults older than 60, who reduced their risk for type 2 diabetes by 71 percent. What Is Type 2 Diabetes? Type 2 diabetes occurs when the pancreas, an organ in the body that produces insulin, makes too much insulin or the body cannot efficiently use the insulin it does produce. Without insulin, glucose builds up in the bloodstream. High levels of glucose, over time, can cause of heart disease, kidney failure, and blindness. Almost 17 million Americans have type 2 diabetes. The American Diabetes Association (ADA) estimates that an additional 16 million people in the United States, most of whom are ages 40 to 76, are living with pre-diabetes, a condition in which blood glucose levels are higher than normal, but not high enough to be diagnosed as diabetes. Most people with pre-diabetes are likely to develop type 2 diabetes within the next 10 years unless they take steps to prevent or delay the onset of the disease. Type 2 Diabetes Can Be Prevented By taking the following advice from the ADA, you can help prevent diabetes. Get tested. If you are 45 or older, ask your doctor to test you for diabetes during your next visit. If you experience unusual thirst, frequent urination, blurred vision, or you feel tired most of the time for no reason, you should immediately go to your doctor to be checked for diabetes. If you’re diagnosed with diabetes or pre-diabetes, work with your doctor or a diabetes educator to treat your condition. Maintain a healthy body weight. Excess weight makes it harder for the body to efficiently use the insulin it produces. Replace high-fat and high-calorie foods with fruits, vegetables, and lean meats. Eat smaller portions, and eat as slowly as you can to prevent overeating. Exercise regularly. You should exercise about 30 minutes each day. Try walking, swimming, bicycling, or dancing. Learn More about Diabetes The Diabetes Condition Center from VHA’s Health Information contains a database of diabetes-related illnesses and conditions, as well as information about alternative and complementary medicine. Take the quiz from the ADA to find out if you’re at risk for developing diabetes. References 1. Duncan, G.E. et al. “Exercise Training, Without Weight Loss, Increases Insulin Sensitivity and Postheparin Plasma Lipase Activity in Previously Sedentary Adults,” Diabetes Care, 26:557-562; 2003. 2. “Pre-diabetes,” ADA, 2003. 3. “Am I at Risk for Type 2 Diabetes?” National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), June 2002. 4. “Diabetes Prevention Program,” NIDDK, November 2002. Source of Material: Rockhill
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