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<< Previous   of   Next >>   ADVERTISEMENT   CONTACT THE HERALD Melanie Munk, Features Editor munk@heraldnet.com   Published: Tuesday, December 11, 2007 Exercise, weight control can thwart diabetes By Elizabeth Smoots Herald Columnist Exercise and weight control are the mainstays of diabetes prevention. Research indicates that more than half of new cases of diabetes mellitus could be avoided through simple lifestyle changes. I recently attended a conference sponsored by the American Academy of Family Physicians that looked closely at this topic. Here I'll provide key information about diabetes prevention along with seminar presenter Dr. Gerald Ryan. Ryan is a professor of family medicine at the University of Wisconsin at Madison, where he serves as associate director of university health services. Prevention strategies A growing number of Americans have type 2 diabetes. More than 19 million people in this country suffer from the disease, which is linked to inactivity and obesity. Diabetes can lead to heart disease, kidney disorders, blindness and nerve problems. But diabetic complications like these can be prevented or delayed with simple changes in your diet and physical activities. Controlling portions: A study published this year in the Archives of Internal Medicine shows that portion sizes matter when it comes to weight loss. In the study, scientists gave diabetic patients plates that had three sections. The patients were then told that they could put the amount of food on their plates that would fit in the three sections, with no refills. The results? The people who ate the controlled portions lost 2 percent of their body weight over six months compared with a loss of only 0.1 percent in those who made no dietary changes. The conclusion: Simply controlling portions without any other changes may be enough to promote and maintain weight loss. Exercising regularly: One suggestion is to blend physical activities into your daily routine. A simple way to do that is to put some kind of exercise equipment in front of the TV. You could exercise on a stationary bike or Nordic track machine while watching a favorite TV program or the news. "The more you do, the better," Ryan said. "But anything is better than nothing -- just walking from your car and walking up the stairs." Of course, first check with your doctor if you're unaccustomed to exercise. Changes are effective "Lifestyle works," Ryan said. "Keep that in mind; it's not a waste of your breath." The American Diabetes Association recommends that overweight people at risk for diabetes reduce their weight by 5 percent to 10 percent and engage in modest physical activity for 30 minutes most days of the week. A study from the National Institute of Health followed a large group of people at risk for diabetes who made these changes. After an average follow-up of three years, participants achieved nearly a 60 percent reduction in diabetes risk compared to a 30 percent reduction in those on medication. Factors increase risk Diabetes occurs at a higher rate in blacks, Hispanics, Americn Indians, Asian-Americans and Pacific Islanders. Other factors that increase risk include excess weight (body mass index more than 25), high blood pressure, low HDL (good) cholesterol, high triglyceride levels, abnormal blood sugar readings, sedentary lifestyle or a diagnosis of polycystic ovaries or cardiovascular disease. Transiently developing diabetes during pregnancy, giving birth to an infant weighing more than 9 pounds, or having a family history of diabetes may also increase your chance of the disease. Ask your doctor how often you should be tested for diabetes. The American Diabetes Association recommends routine screening at least every three years for all adults starting at age 45. For more information: American Diabetes Association, www.diabetes.org. Contact Dr. Elizabeth Smoots, a board-certified family physician and fellow of the American Academy of Family Physicians, at doctor@practicalprevention.com. Her columns are not intended as a substitute for medical advice or treatment. Before adhering to any recommendations in this column consult your health care provider. © 2007 Elizabeth S. Smoots

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