Spending time with my family has increasingly become a priority that I look forward to with much anticipation. Usually when we all come together, it’s a time filled with heated political discussions, great home cooked meals, and watching as many recently released DVDs as we can fit into a 2 to 3 day period. I’ve noticed over time however, that my mother has become increasingly concerned about the kinds of foods we eat as a family. In particular, it’s the sugary sweets that we’ve begun to carefully omit from the dinner table. I have to admit, I’m a huge fan of dessert as a major food group, but as my mother explained, it has been the unmonitored consumption of these “unhealthy foods” that has taken such a huge toll on many of our relatives through conditions like high blood pressure, obesity, and diabetes. On most occasions, I might challenge the notion if nothing else than to inject a little humor into the situation, but after thinking about it, I realized that because of our family history, this really was no laughing matter. So, I did a little research.
Diabetes is a chronic health problem stemming from elevated blood sugar (glucose) levels. Glucose is a simple sugar that our bodies derive from the foods that we eat. The body’s metabolism of carbohydrates, proteins and fats leads directly to the production of glucose, which enters the bloodstream after a meal and is the necessary nutrient to provide energy to every cell in the body. When too much glucose is present in the bloodstream, diabetes results.
Today, diabetes mellitus is one of the most serious health challenges facing the more than 30 million African Americans. The following statistics illustrate the magnitude of this disease among African Americans.
- In 1993, 1.3 million African Americans were known to have diabetes. This is almost three times the number of African Americans who were diagnosed with diabetes in 1963. The actual number of African Americans who have diabetes is probably more than twice the number diagnosed because previous research indicates that for every African American diagnosed with diabetes there is at least one undiagnosed case.
- For every white American who gets diabetes, 1.6 African Americans get diabetes.
- One in four black women, 55 years of age or older, has diabetes. (Among African Americans, women are more likely to be diagnosed than men)
- Twenty-five percent of blacks between the ages of 65 and 74 have diabetes.
- African Americans with diabetes are more likely to develop diabetes complications and experience greater disability from the complications than white Americans with diabetes.
While these numbers are staggering, there are steps we as a community can take to help prevent and manage the disease.
10 Tips to Defeat Diabetes By Shanna Thompson Zareski, Special to Lifescript
1. Switch to high-fiber foods. Eat whole grains. Refined carbs with high glycemic loads – such as white bread and processed foods – increase diabetes risk. Studies show that people who eat whole grains have a lower risk of developing the disease. Why? Fiber. It allows the body to digest food without the spike in blood sugar.
2. Write it down. Keep track of the food you eat, how much you exercise and your weight loss. It’s a useful tool where you can start to see patterns.
3. You have to move. Want to cut your diabetes risk by 35%? Just take a brisk hour-long walk daily. Even after your hour is up, find ways to stay active throughout the day. Carry groceries from the car to the house in two trips instead of one. Get extra exercise with a fun activity like a dance class.
4. Transplant your trans fats. Purge processed food and sweets from your pantry. Trans fats – anything containing partially hydrogenated oils – boost belly fat and increase heart disease and diabetes risk. Plus they’re high in calories. Replenish your cupboards with foods containing polyunsaturated fats such as nuts, fish and soybean oil.
5. Make a plan. Set a goal for each workout to maximize your exercise routine. When you know what you want to accomplish, you’ll be able to set aside enough energy to follow through, whether it’s a one-hour walk or three sets of tricep extensions. Success will encourage you to challenge yourself more, especially as your blood sugar levels start to improve.
6. Pick your proteins. A few simple swaps can do wonders for your diet. Cut back on red meat and go for more poultry, seafood and legumes, such as beans, lentils and nuts. All are good sources of protein, but leaner choices are lower in saturated fat, cholesterol and calories, which, in turn, can reduce your risk of heart disease and other diabetes complications. If you absolutely must have fast food, try a grilled chicken sandwich instead of a cheeseburger.
7. Treat your feet. Did you know that more than 60% of foot and leg amputations are diabetes-related? According to the ADA, foot problems usually occur when nerve damage (neuropathy) results in a loss of feeling in your feet.
8. Butts out! Smoking and diabetes are double trouble. Both put you at risk for heart disease, nerve damage and kidney, foot and eye problems. Also, smoking raises blood sugar levels, says the ADA.
“Try the patch, try the gum, try cold turkey – try something – because your risk for all these diseases increases when you light up,” she says. Talk to your doctor if you need help kicking the habit for good.
9. Lift weights. Heart disease is a major concern for people with diabetes. But the risk of both chronic illnesses is lower when the body is lean. Experts suggest you lose 5%-10% of your body weight and do 30 minutes of moderate physical activity a day, five times a week. The American Heart Association recommends strength-training to get rid of visceral fat (the kind that surrounds internal organs and creates the pot belly), because it’s the most dangerous for cardiovascular health.
10. You are what you drink. High-fructose corn syrup in sodas and other beverages is bad news, especially for those at risk for diabetes. These drinks have loads of sugar and empty calories that leave you feeling unsatisfied. Swap your soda for water or unsweetened beverages. Even fruit juice is high in sugar, so stick to the fruit itself. But if you take diabetes medication, keep juice or other fast-acting sugars handy in case your blood sugar dips too low.
10 Tips To Help Manage Diabetes
1. Make a commitment to managing your diabetes. Members of your diabetes care team — doctor, diabetes nurse educator and dietitian, for example — will help you learn the basics of diabetes care and offer support and encouragement along the way. But it’s up to you to manage your condition. After all, no one has a greater stake in your health than you. Learn all you can about diabetes. Make healthy eating and physical activity part of your daily routine. Maintain a healthy weight. Monitor your blood sugar level, and follow your doctor’s instructions for keeping your blood sugar level within your target range. Don’t be afraid to ask your diabetes treatment team for help when you need it.
2. Again, don’t smoke. If you smoke or use other types of tobacco, ask your doctor to help you quit. Smoking increases your risk of various diabetes complications, including heart attack, stroke, nerve damage and kidney disease. In fact, smokers who have diabetes are three times more likely to die of cardiovascular disease than are nonsmokers who have diabetes, according to the American Diabetes Association. Talk to your doctor about ways to stop smoking or to stop using other types of tobacco.
3. Keep your blood pressure and cholesterol under control. Like diabetes, high blood pressure can damage your blood vessels. High cholesterol is a concern, too, since the damage is often worse and more rapid when you have diabetes. When these conditions team up, they can lead to a heart attack, stroke or other life-threatening conditions. Eating healthy foods and exercising regularly can go a long way toward controlling high blood pressure and cholesterol. Sometimes medication is needed, too.
4. Schedule yearly physicals and regular eye exams. Your regular diabetes checkups aren’t meant to replace yearly physicals or routine eye exams. During the physical, your doctor will look for any diabetes-related complications — including signs of kidney damage, nerve damage and heart disease — as well as screen for other medical problems. Your eye care specialist will check for signs of retinal damage, cataracts and glaucoma.
5. Keep your vaccines up to date. High blood sugar can weaken your immune system, which makes routine vaccines more important than ever. Ask your doctor about:
- Flu vaccine. A yearly flu vaccine can help you stay healthy during flu season, as well as prevent serious complications from the flu.
- Pneumonia vaccine. Sometimes the pneumonia vaccine requires only one shot. If you have diabetes complications or you’re age 65 or older, you may need a five-year booster shot.
- Other vaccines. Stay up to date with your tetanus shot and its 10-year boosters, and ask your doctor about the hepatitis B vaccine. Depending on the circumstances, your doctor may recommend other vaccines as well.
6. Take care of your teeth. Diabetes may leave you prone to gum infections. Brush your teeth at least twice a day, floss your teeth once a day, and schedule dental exams at least twice a year. Consult your dentist right away if your gums bleed or look red or swollen.
7. Pay attention to your feet. High blood sugar can damage the nerves in your feet and reduce blood flow to your feet. Left untreated, cuts and blisters can lead to serious infections. To prevent foot problems:
- Wash your feet daily in lukewarm water.
- Dry your feet gently, especially between the toes.
- Moisturize your feet and ankles with lotion.
- Check your feet every day for blisters, cuts, sores, redness or swelling.
- Consult your doctor if you have a sore or other foot problem that doesn’t start to heal within a few days.
8. Take a daily aspirin. Aspirin reduces your blood’s ability to clot. Taking a daily aspirin can reduce your risk of heart attack and stroke — major concerns when you have diabetes. In fact, daily aspirin therapy is recommended for most people who have diabetes. Ask your doctor about daily aspirin therapy, including which strength of aspirin would be best.
9. If you drink alcohol, do so responsibly. Alcohol can cause low blood sugar, depending on how much you drink and if you eat at the same time. If you choose to drink, do so only in moderation and always with a meal. Remember to include the calories from any alcohol you drink in your daily calorie count.
10. Take stress seriously. If you’re stressed, it’s easy to neglect your usual diabetes care routine. The hormones your body may produce in response to prolonged stress may prevent insulin from working properly, which only makes matters worse. To take control, set limits. Prioritize your tasks. Learn relaxation techniques. Get plenty of sleep.
Above all, stay positive. Diabetes care is within your control. If you’re willing to do your part, diabetes won’t stand in the way of an active, healthy life.
