November is American Diabetes Month, a time to focus attention on this chronic disease and the tens of millions of Americans affected by it. Here, a few facts about diabetes from the American Diabetes Association:
There are roughly 29 million Americans or 1 in 11 people with diabetes.
Diabetes is the 7th leading cause of death, more than AIDS and breast cancer combined.
Someone in the U.S. is diagnosed with diabetes every 23 seconds.
The percentage of Americans, aged 65+ with diabetes is 25.9%.
Let’s break this down even further. First off, diabetes is defined as a disease that affects the body’s ability to produce or use insulin, a hormone that helps transport energy (sugar or glucose) from foods you eat, to your cells. If your body produces too little insulin or you are insulin resistant, too much sugar remains in your blood. There are two main types of diabetes, Type 1 and Type 2. Type 1, which is often diagnosed in childhood, is the failure of the pancreas to produce enough or any insulin. Approximately five to 10 percent of people with diabetes have Type 1. Type 2 diabetes occurs when the body does not produce enough insulin or when you are unable to use insulin properly. This is known as insulin resistance. Type 2 diabetes affects approximately 90-95 percent of people with diabetes and had been considered a disease of adults since it showed up most often after age 45. However, more and more cases of Type 2 diabetes are being seen in younger people, including children.
The cause of diabetes remains unknown although genetics and, in the case of Type 2 diabetes, lifestyle factors including diet, lack of exercise and obesity are thought to play a large role in the development of the disease.
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Some of the symptoms of diabetes include extreme thirst, frequent urination, blurry vision, extreme hunger, fatigue and unusual weight loss. Diabetes is diagnosed with a blood sugar level test.
There is no cure for diabetes but it can be maintained with insulin, in those with Type 1 diabetes and, for those with Type 2 diabetes, with lifestyle changes including eating healthy, weight loss and an increase in exercise, that may result in normal blood glucose levels However, if someone with Type 2 diabetes were to gain the weight back, cut down on exercise or resume unhealthy eating habits, their diabetes would return, according to Joslin Diabetes Center.
I write about diabetes because not only is it Diabetes Month but it’s also the start of the holiday season which can be a particularly challenging time of year for those wanting to maintain a healthy lifestyle and still participate in holiday festivities. Read on for tips from Lorraine Gantt, founder and creator of “Own Your Age,” a seven-part workout program aimed at middle aged and older people. Gantt is a registered nurse, certified personal trainer and certified weight loss specialist.
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“It’s typical to overeat during the holidays, but maintaining a healthy lifestyle year round is essential to warding off serious illnesses like diabetes,” says Lorraine Gantt, 64-year old fitness enthusiast and registered nurse of 40 years. “It is important to be mindful of exercise versus intake – even in the midst of eating that turkey, dressing and sweet potato pie.”
In observance of American Diabetes Month, Gantt offers the following health and fitness tips to help reduce the risk of and prevent diabetes during the holidays and beyond.
- Increase Fiber and Water – Eat more fiber and drink more water during the holiday season as this will keep you feeling full and lessen the chances that you’ll overeat on goodies.
- Set an Alarm – While at home or work, set an alarm clock to sound every 45 minutes or an hour to remind you to stand, stretch or walk.
- Walk the Aisles – When grocery shopping, especially during the holidays, walk down every aisle twice before you begin shopping.
- Take the Stairs – If you work or live near stairs, walk up one flight every day, increasing the number of flights by one each week.
- Get Moving During Commercials – During the first commercial, jog in place at your own pace. During the second commercial, stretch. Continue to alternate the exercises and repeat for the duration of the program.
- Find a Purpose – Register and participate in one of the many charitable races and events that take place during the holidays.
- Reward Yourself – Set health and fitness milestones and reward yourself with something special once you reach them. Eat the piece of cake or slice of pie, just try not to overindulge.
- Have Fun – Exercise doesn’t require a visit to the gym. Relax and have a good time by dancing in your living room, taking your dog for a walk or playing with your children or grandchildren.
“Overwhelmingly, physical activity is the number one recommendation for preventing diabetes, but working out can become monotonous,” says Gantt. “By following my tips, people of all ages can prevent workout fatigue by making health and fitness interesting, convenient and manageable.”
For more health and fitness information and to learn more about Lorraine Gantt, please visit http://www.ownyouragefitness.com. Follow Lorraine on Facebook and Twitter @OwnYourAge and Instagram @OwnYourAgeFitness.
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