(November 2, 2009)  Diabetes has been called the greatest public health threat of the 21st century. Childhood obesity, sedentary adults and our ever-increasing waistlines have generated an almost epidemic increase in the incidence of diabetes. November is recognized as American Diabetes Month in order to educate people about the very real threats posed by diabetes.

“Today, 24 million people in this country have diabetes, but nearly a fourth of them don’t even know,” said Terri Bias, RN, Clinical Analyst for Wagoner Community Hospital. “In this case, ignorance isn’t bliss since uncontrolled diabetes damages your heart, circulatory system, kidneys, vision and nervous system. Yet, better control of blood sugar levels can significantly reduce the risk of complications from diabetes.

“About 40% of all adults age 40 to 74 have abnormal blood glucose levels,” Mrs. Bias continued. “Many will develop diabetes in the next 10 years. Don’t wait for a diagnosis. Talk to your doctor now about lifestyle changes you can make to reduce your risks for diabetes and heart disease.”

The American Diabetes Association provides these tips on preventing or delaying the onset of diabetes:

• Eat lots of fruits and vegetables. Select non-starchy vegetables and choose from a rainbow of colors to maximize variety.
• Choose whole grain foods over processed grain products.
• Include dried beans (kidney or pinto) or lentils in your meals.
• Eat fish 2-3 times a week.
• Choose lean meats like cuts of beef and pork that end in “loin.” Remove the skin from chicken or turkey before eating.
• Choose non-fat dairy such as skim milk, non-fat yogurt and non-fat cheese.
• Drink water or calorie-free diet drinks rather than soda, fruit punches, sweet tea or other sugar-sweetened drinks.
• Choose liquid oils for cooking instead of solid fats.
• Cut back on high calorie snack foods like chips, cookies, donuts, cakes and full-fat ice cream.
• Even healthy foods can lead to weight gain if you eat too much, so watch portion sizes.

Since more than 60% of the typical American’s meals are eaten at restaurants or on-the-go, it’s important to know how to eat healthy when eating out:

• Eat lots of fruits and vegetables. Select non-starchy vegetables and choose from a rainbow of colors to maximize variety.
• Look for menu items marked as heart healthy or low-fat.
• Before you start eating, look at the portion you’ve been given. If it’s larger than normal, cut it in half and ask for a container to take the remainder home with you. (A portion of meat is about the size of a deck of cards.)
• Eat slowly.
• Ask for meat or fish broiled with no extra butter.
• Order your baked potato plain and then top it with a teaspoon of margarine, low-calorie sour cream or vegetables from the salad bar.
• If you’re restricting your salt intake, ask that no salt be added to your food.
• Ask for sauces, gravy and salad dressings on the side and use sparingly.
• Avoid breaded or fried foods. Ask if you can make substitutions for high-fat sides like French fries.
• Ask if low-calorie versions of dressings are available.
• Limit alcohol, which adds calories but no nutritional value to your meal.

And, any healthy lifestyle plan needs to include regular physical activity. The benefits of regular exercise are significant:

• Lowers blood glucose and improves blood glucose management.
• Lowers blood pressure.
• Improves good cholesterol (HDL) and lowers bad cholesterol (LDL) and triglycerides
• Burns calories to help reduce or manage weight.
• Reduces the risks for heart attack, stroke, some cancers and bone loss.
• Builds stronger bones and muscles.
• Relieves stress.
• Improves sleep and provides more energy.
• Increases flexibility and helps maintain mobility.

“More than 57 million people in this country have higher than normal blood glucose levels and are considered pre-diabetic,” Mrs. Bias concluded. “Changing your diet, exercising and beginning treatment during this pre-diabetes phase may help delay or prevent the onset of diabetes and reduce the risks of long-term damage to the heart, circulatory system, eyes, kidneys and more.”