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Health - Wellness - Exercise - Reflections:13 Ways to Prevent Diabetes
By Fran Golden, October 02, 2011
About 25% of Americans are at risk for type 2 diabetes – and most of us have no idea. A poor diet, not exercising enough, even aging raise our likelihood. Fortunately, simple efforts to improve your health can make a big difference. Read on for 13 prevention tips...
How serious a health problem is type 2 diabetes, the most common form of this incurable disease? Very. About 24 million people in the U.S. have it, and by 2034, that number will jump to 44 million, says University of Chicago researchers in one study.
Besides affecting our families, they expect this disease to create a major strain on the U.S. health system, costing $336 billion per year by 2034.
Why the increase? Blame the rise in obesity.
Aging, especially after 45, and being physically inactive are other major factors.
While there's no cure once you get it, making lifestyle changes to improve your health may prevent diabetes.
That's good news for the more than 57 million people in the U.S. who have pre-diabetes (higher than normal blood sugar levels that could lead to the disease), according to the U.S. Department of Health and Human Services.
Will changing routine really make a difference? Yes!
In fact, major diet and exercise changes reduced risk for 58% of people with pre-diabetes, according to a 10-year Diabetes Prevention Program (DPP) by the National Institutes of Health.
To stay safe, first learn how this disorder works: With type 2 diabetes, the body doesn't produce enough insulin (a hormone that regulates blood sugar), or your cells ignore it. We need insulin to change food into energy. Without it, sugar stays in the bloodstream and, at high levels, causes diabetes, which can then turn into other problems."It can lead to heart attack and stroke, dementia, Alzheimer's disease, many types of cancers and complications including blindness, kidney failure and limb amputation," says Fred Vagnini, M.D., medical director of The Heart, Weight Loss and Diabetes Center in New York and author of The Weight Loss Plan for Beating Diabetes (Fair Winds Press).
Read on for the latest studies and expert-recommended guidelines on how to stop this disease before it starts:
1. Get moving
Physical activity lowers blood sugar and boosts your sensitivity to insulin. Research shows both aerobic exercise and resistance training can help control diabetes, but you'll get the best benefits if you do various types of exercise, according to the American Diabetes Association (ADA).
The ADA recommends a half-hour of mild aerobic activity (like dancing or tennis) five times per week, based on results from a landmark, 16-year study by the Harvard School of Public Health, which found that even brisk daily walking reduces risk of type 2 diabetes by 30%.
Why resistance training? Because muscle is a good absorber of blood sugar (which gets it out of the bloodstream).
Do a full-body workout – engaging chest, back, butt and legs – for 30 minutes twice a week, according to Melina Jampolis, M.D., a member of the CNN Health team.
If that doesn't fit your schedule, exercise for 10 minutes each day, varying your routine.
"You need to challenge yourself and change things up to keep getting a benefit from it," she says.
You don't have to hit the gym, adds Howard Shapiro, M.D., whose latest book Eat and Beat Diabetes with Picture-Perfect Weight Loss (Harlequin) is out this month. He says activities like cleaning the house and carrying groceries help too.
2. Go for whole grains
White bread, white rice and potatoes aren't just bad for our waistlines: They all have a high glycemic index, which can cause spikes in blood sugar and insulin levels."There's no question that refined carbs, like white flour and sugar, increase your risk of diabetes," Jampolis says. Studies, including the large Shanghai Women's Health Study in China (that followed 75,000 women), found that women whose diets had the highest glycemic index had a 21% higher risk of developing type 2 diabetes compared with those whose diets had a low glycemic index.
Cutting carbs and switching to whole grains can help.
Whole-grain bread, pasta and cereals – but not the sugary kind – are all good when it comes to diabetes prevention, because they slow down carb absorption.
Studying 160,000 nurses in two studies, Harvard School of Public Health researchers found those who averaged 2-3 servings of whole grains a day were 30% less likely to develop type 2 diabetes than those who rarely ate whole grains.
You may also want to take a fiber supplement, such as Metamucil (but again, choose sugar free).
Can't give up carbs? Read on…
3. Pour a spoonful of vinegar
Two tablespoons of apple cider vinegar a day lowers the blood sugar surge you get eating from eating carbs, thereby lowering your blood sugar, according to a series of studies by Carol Johnston, Ph.D., professor and director of the Nutrition Program at Arizona State University.
And no, you don't need to take it straight. Johnston recommends making a vinaigrette with 2 parts vinegar to 1 part olive oil (avoid bottled dressings, which have the opposite ratio) and starting your dinner with vinaigrette-dressed salad or steamed vegetables.
4. Spice it up
In an often-quoted 2003 study, Pakistani researchers along with Richard Anderson, a scientist with the U.S. Department of Agriculture, found even 1 gram of cinnamon daily reduces blood sugar.
Subsequent U.S. studies haven't confirmed the benefits of the spice or cinnamon supplements, but diabetes experts still recommend adding it to your diet.
"It can't hurt, sprinkled on toast or whatever," Johnston says.
5. Drink more coffee
Hold on to your mugs: An 18-year, 125,000-participant study (84,276 were women) by the Harvard School of Public Health showed that women who drank six or more cups of coffee per day reduced the risk of type 2 diabetes by nearly 30% – although that much coffee can pose other health risks.
Coffee has lots of antioxidants, including chlorogenic acid and magnesium (which can improve sensitivity to insulin), and was found to be better than decaffeinated coffee, though decaf also had some positive effects.
6. Eat your veggies
Experts differ on the best diet to keep diabetes at bay, but all agree you should eat vegetables – and some fruits, beans, nuts and seeds too.
Jampolis suggests following an anti-inflammatory diet – whole grains, fruits and vegetables – and avoiding trans fats, chemicals and processed foods. Vagnini proposes a low-carb, low-salt version of the Mediterranean diet, which is rich in fish, healthy fats like olive oil and spices.
The ADA recommends a nutrient-dense diet (high in vitamins, minerals and fiber, and low in saturated and trans fats) that promotes weight control.
7. Trade meat for soy
If red meat is your main source of protein, replace some of your standbys with soy-based foods, like tofu dishes and soy burgers.
If that's hard to swallow, consider this: A major study evaluating more than 37,000 women, conducted by Brigham and Women's Hospital in Boston, found that eating red meat increases risk of type 2 diabetes in women. Processed meats like hot dogs were found to further increase risk in the 8.8-year study.
By contrast, soy has major benefits.
"Soy protein helps regulate glucose and insulin levels, promotes weight loss because it's low calorie, has no saturated fat and lowers high cholesterol," Shapiro says. He recommends 25-40 grams of soy products daily.
8. Skip the sweet drinks
Drinking large quantities of sugar in a few quick gulps creates a blast your body may not be able to handle.
In a Harvard study following 90,000 female nurses over eight years, those who had one or more servings a day of sugar-sweetened soft drinks or fruit punch were twice as likely to develop diabetes. (Weight gain from the drinks was a factor too.)
Diet soda can make you hungrier and leave you craving sugar, says Vagnini.
9. Reduce stress
Although research is underway to determine if stress raises blood sugars, many experts believe it does, including Richard Surwit, Ph.D., the chief of medical psychology at the Duke University Medical Center, who wrote a book about managing emotions to control blood sugar, The Mind-Body Diabetes Revolution (Da Capo Press).
What helps? "I encourage prayer, meditation, yoga and any kind of emotional healing," Vagnini says.
10. Soak up some sun
Vitamin D, which we get from sun exposure, plays a role in insulin sensitivity and secretion, leading researchers at Loyola University Chicago to conclude it may prevent or delay the onset of diabetes – and reduce complications for those already diagnosed.
If you're reducing sun time, other good sources are low-fat dairy, milk and fish. Or take vitamin D supplements. Vagnini recommends 5,000 units per day in tablet form to his patients, but consult your doctor to find the right dose for you.
11. Get your zzz's
Not getting enough sleep increases hunger, which leads to weight gain and, you guessed it, raises your risk of getting diabetes.
12. Toss your cigs
Smokers are about 50% more likely to develop diabetes than nonsmokers - and heavy smokers have an even higher risk, according to the landmark Harvard School of Public Health study.
13. Check your levels
The ADA recommends blood glucose screening for everyone 45 and older. Generally, this testing is repeated every three years. But if you have known risk factors (like high blood pressure or obesity), discuss them with your doctor.
Take Action:
- Boycott Bill O'Reilly and FOX News and their advertisers. Bill discussed a French commercial by McDonalds that was meant to show that McDonalds is Gay Friendly. Bill said what is next? Is McDonalds going to be Al-Qaida friendly as well? Imagine - Bill O'Reilly compares Gays to Al-Qaida! Boycott Fox's Owner "Rupert Murcoch" and get him thrown in jail for illegal - political donations, corruption, greed, bribery, hacking!
- Boycott Target, Best Buy, Gold's Gym - for donating money towards anti-gay political candidates/organizations. Update: (12/26/2010): Target is continuing to donate to anti-gay groups/causes/politicians. Update 03/08/11 - Lady Gaga Ends Target Partnership, Reportedly Over Target's Poor LGBT Stance. Update 3/25/2010 - Target displays their hypocrisy and Sues California Gay Rights Group for Lobbying Outside Stores. Target is attempting to block the LGBT right of free speech! STOP SHOPPING AT TARGET!!!!!!!!!!!!!!!!! Update 4/8/2011: Target lost its case to stop the LGBT from canvassing in front of their stores. A huge PR Disaster for TARGET! Perhaps Target should go out of business as they betrayed their investers and customer base. Target contributed massive funds to a politician who would like to exterminate gays. Now, Target can not stop us from Boycotting them, nor picketing, nor talking to customers near their stores; although, Target allows a anti-gay company such as the Salvation Army to stand outside their door and speak with customers and raise money. Isn't this a double standard?
- End DOMA (Defense of Marriage Act). Prevents Federal employees and Gays in the Military from gaining equal benefits. Prevents Gay Partners from gaining equal benefits.
- Pass ENDA (Employee Non-Discrimination Act). ENDA would prevent employment discrimination of LGBT workforce.
- Boycott Salvation Army as they will not hire Gays! "DO NOT DONATE TO THEM."
- BOYCOTT "Chick-fil-a" for donating money to anti-gay groups.
- BOYCOTT KOCH INDUSTRIES PRODUCTS- to include their products: Angel Soft toilet paper / Brawny paper towels / Dixie plates, bowls, napkins & cups / Mardi Gras napkins and towels / Quilted Northern toilet paper / Soft 'n Gentle toilet paper / Sparkle napkins / Vanity fair napkins / Zee napkins / Georgia-Pacific paper products & envelopes / All Georgia-Pacific lumber & building products (INVISTA Products) / Lycra / Stainmaster Carpet. The billionaire - Koch brothers are ultra republican - tea bag founders/supporters that do not support causes of the LGBT community.
- Boycott WALMART - The National Gay and Lesbian Task Force, force criticized Wal-Mart for denying employee benefits to same-s-x partners and for failing to prohibit discrimination based on gender identity. By comparison, the group said two other chain stores with a strong presence in New York, Costco and Walgreens, did much better.
- "Tune Out Trump", Boycott all Trump Hotel, casinos, holdings, The Apprentice and NBC Network! At CPAC, Trump said he is considering a run for president as a Republican. In a interview with the Des Moines Register, Trump added that he opposes all forms of legal recognition for gay couples, not just marriage. "They should not be able to marry," he said. So why does NBC keep the Apprentice when Donald Trump has stated he may run for president? After making racist remarks about Obama and recv'g public backlash, Trump decided not to run for president after NBC renewed his awful TV Show. How can NBC re-new the clown's show after he pulled such hateful shenanigans? Boycott NBC! Boycott advertisers of The Apprentice and Trump's other business's. Don't shop at any bullding with Donald Trump's name to include Trump Hotels, Casinos, Condo's, Offices, Shops! The Donald has expressed extreme Hatred towards gays and blacks with his birther remarks and anti-gay rhetoric. Remember how poorly Trump treated Rosie O'Donnel? Now we know why he did that! It was hate against a lesbian as we now know he is biget. Unforgiveable! Again, Dump NBC because they air/re-newed Donald Trump's "The Apprentice"! Now the Donald Claims the Long Form Birth certificate is a fraud. And NBC keeps this guy?
- Boycott Georgia for Execution of Troy Davis @ 11:08 EST, Sep 21, 2011:
Former US President and Former GA Gov. Jimmy Carter felt that TROY DAVIS should not be executed and deserved a re-trial. The Former Director of the FBI feels that TROY DAVIS Was Not Guilty! Do not drive through Goergia as it is dangerous. Do not fly via Atlanta. Do not travel to GA. TELL YOUR COMPANY NOT TO PARTICIPATE IN A CONVENTION IN GA! "Georgia Executes Innocent People!"
And Now, Our War of the Fittest!
This group is called "Peckers Pics." The English - slang definition of "pecker" is to pluck at the truth. Therefore, we peck at items such as Gay Men's Health, Male Fitness, Gay (LGBT) Politics & Issues. In this section you may peck at each photo in order to decide the winner of the "war of the fittest!" Whereas, you should select the "Guy" that may inspire you to exercise and "get fit!" Warning: This may stoke you!
Your participation in discussion of health / news articles - appearing in this message is greatly appreciated.
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18bYou Decide!
FOLSOM STREET FAIR 2011-SAN FRANCISCO; Sep 25, 2011
Stoked?
FOLSOM STREET FAIR 2011-SAN FRANCISCO; Sep 25, 2011
Super Stoked?
FOLSOM STREET FAIR 2011-SAN FRANCISCO; Sep 25, 2011
Acutely Stoked?
FOLSOM STREET FAIR 2011-SAN FRANCISCO; Sep 25, 2011
Dangerously Stoked?
FOLSOM STREET FAIR 2011-SAN FRANCISCO; Sep 25, 2011
Obama blasts GOP candidates for failing to defend gay soldier
By Matt DeLong - Washington Post - Oct 2, 2011
Speaking at an event hosted by a prominent gay advocacy group, President Obama on Saturday night chastised the his GOP presidential rivals for failing to speak up when some members of the audience at a debate last month booed a gay soldier.
"We don't believe in the kind of smallness that says it's okay for a stage full of political leaders -- one of whom could end up being the President of the United States -- being silent when an American soldier is booed," Obama said at the Human Rights Campaign's annual dinner in Washington. "We don't believe in that. We don't believe in standing silent when that happens. We don't believe in them being silent since. You want to be Commander-in-Chief? You can start by standing up for the men and women who wear the uniform of the United States, even when it's not politically convenient."
Obama was referring to an incident that took place at a Sept. 22 Republican debate in Tampa, Fla., hosted by Fox News Channel and Google.
Just days after the official end of the military's "Don't Ask, Don't Tell" policy that banned gays from serving openly, a gay soldier who had been deployed to Iraq drew boos from some in the audience when he asked the GOP candidates if they intend to "circumvent the progress that's been made for gay and lesbian soldiers in the military."
2012 candidate and former senator Rick Santorum (R-Pa.) answered that if elected, he would reinstate DADT.
Businessman and GOP presidential candidate Herman Cain said Sunday on ABC's "This Week" that it would have been "appropriate" for him to have defended the soldier at the debate [But, as we all know, he did nothing].
Every gay and lesbian person who has been lucky enough to survive the turmoil of growing up is a survivor. Survivors always have an obligation to those who will face the same challenges."
Important Notice: Our ObamaBiden2008 Group works hand - in - hand with Peckers PICS (Both groups were co-created to work with each-other). To prevent duplication of articles and questions, all members of this group are expected to join ObamaBiden2008. It is unfair for members that belong to both groups to hear members of just Peckers PICS (only) to make statements when the ObamaBiden2008 has covered such topics in detail. Therefore, members need to join ObamaBiden2008 immediately. This shall clear up communications and confusion. The LGBT cause is too important and beyond 1 person's need to just look at pictures. Therefore, please join ObamaBiden2008 now. No you don't have to read every article! But, it covers the LGBT community and includes updates on Health insurance; LGBT boycott list; Westboro Church; and the end of DADT, etc...Also, updates with the multi - state gov't's war against unions and people with disabilities. The group is created for you! There are gay teen suicides going on. There are Hate crimes against gay people. There are gays who are fired over their sexual identity. There are gay people who died for our cause! You always reserve the right to remove yourself from all my groups if you do not appreciate this request. I have done everything I can and now it is time for you to step up! My Groups are for Yahoo members who sincerely care about LGBT rights and Gay Mens Health! Please Join Now!