Healthy You Article – November 14, 2008

November is American Diabetes Month!
By Mary Perkins – Wellness Center Manager

Diabetes Mellitus.  I grew up knowing it simply as “Sugar.”  My grandmother was diagnosed with it in her late 70’s after a nasty fall brought her to the hospital with a broken hip.  No one knows how long she’d had it before it was diagnosed.  My oldest brother was diagnosed with it in his late 40’s.  He, like my grandmother, has to regulate his insulin daily with shots.  He, like my grandmother, was overweight.  I, like both my grandmother and brother, am also overweight.  Because my weight and genetics put me at a higher than average risk for diabetes, I keep trying to work on my diet and exercise so that I don’t become one of the 21 million children and adults to suffer from this non-curable disease.

* Diabetes Defined:  Diabetes is a serious disease that affects the body's ability to produce or respond properly to insulin, a hormone that allows blood glucose (sugar) to enter the cells of the body and be used for energy.  When the body digests food, it converts that food to blood sugar or glucose. As levels of glucose rise, this signals the pancreas to release the hormone insulin. Insulin “unlocks” the body’s cells, allowing glucose to enter and be converted to energy. Diabetes is a disease in which the body either does not produce insulin or does not use it properly. When glucose builds up in the blood instead of going into cells, it can starve cells for energy. Over time, high glucose levels may damage organs and body systems, including the eyes, kidneys, nerves and heart.

Type 2 Diabetes - In type 2 diabetes, formerly known as adult-onset diabetes, the body fails to use insulin properly because cells are resistant. Type 2 diabetes accounts for 90 to 95 percent of all diagnosed cases of diabetes and often is preventable.
Pre-Diabetes - Previously known as impaired glucose tolerance (IGT) or impaired fasting glucose (IFG), pre-diabetes occurs when a person's blood glucose levels are higher than normal but not high enough to merit a type 2 diabetes diagnosis. Roughly 47 million Americans ages 40 to 74 fall into this category. With these kinds of numbers, pre-diabetes is getting more attention from the medical community; it deserves your attention, as well.

Yes, here’s the part where I say: “You may want to think about exercising more and eating right, too.” You’ve heard it all before. But, in addition to being sound advice for most anyone, it’s particularly important for those who have a higher-than-average risk for getting diabetes.

Check Your Body Mass Index (BMI):
A healthy weight is determined by something called body mass index (BMI). BMI is one of the most accurate methods of relating your weight to your height. Ask your doctor about your BMI or learn more about how to find your BMI by visiting the American Diabetes Association website at http://www.diabetes.org/weightloss-and-exercise/are-you-at-risk.jsp

Finding the Motivation:  So, how do you motivate yourself to lose weight? We hope that the clear link between obesity and serious health problems, including diabetes and heart disease, will give you a push. Also, think of other areas in your life where your weight has prevented you from doing the things you want – or need – to do. Remind yourself that losing weight will also help you look and feel better, giving you more energy to do the things you enjoy.

Setting goals:  You are more likely to succeed if you develop a plan and set realistic goals. Your weight loss goals need to be both attainable and specific. For example, a goal of “walk more” is a good idea and quite attainable, but not very specific. A goal of “run 10 miles a day” is specific, but may not be attainable. However, a goal of “walk 30 minutes a day, 3 days a week” is both specific and attainable.

Rewarding yourself:  It’s okay to reward yourself for sticking to your weight loss program. Why not try giving yourself a reward for each step along the way— maybe a CD or movie? Save bigger rewards for when you reach your long-term goals.

Prevention Through Exercise:  Regular exercise can help you lessen your chance of developing diabetes. There’s no room for compromise here. If you already have diabetes, exercise must be an essential part of your treatment plan.

There’s no way around it…exercise and healthy eating habits are key to helping to prevent type 2 diabetes.  It’s not easy to change old habits, but baby steps, changing a little at a time, can make a difference.  How about going for a little walk right now?  It could be the beginning of the new you!

Information for this article was obtained from http://www.diabetes.org

Exercise classes are ongoing at The Wellness Center on Crawford Road.  To view the current brochure, go to www.nchsi.org and click onto Health & Wellness; from there, click onto Wellness Center.  Or you may call 334-5566 to receive a brochure in the mail. 

"HEALTHY YOU” is a weekly column prepared by health care providers and staff at North Country Hospital and Health System. For information or to suggest a topic for this column, please call Mary Perkins, Wellness Center Manager, 334-3226, or email mperkins@nchsi.org.