Nutrition: Prevent diabetes by following science-based strategies

From ocregister.com

Most Californians have diabetes or prediabetes. This statistic is an alarming wakeup call about the health of Californians.
Nearly half of adults in California have prediabetes or undiagnosed diabetes. Plus, an additional 9 percent have already been diagnosed with diabetes.
Combined, this group amounts to a whopping 15.5 million people, or 55 percent of the state’s population. If those numbers are not bleak enough, about one-third of young adults 18-39 have prediabetes as well.
Prediabetes is a condition in which blood glucose levels are above normal but not high enough to be diagnosed as diabetes. An important difference is that prediabetes is considered reversible, while diabetes is a chronic condition which can be managed but typically not cured. The good news is that many of the risk factors for diabetes such as diet, physical activity and body weight are controlled by lifestyle. The bad news is that many people are unaware of their health status when it comes to their blood sugar levels.
Unfortunately, 30 percent of those with prediabetes will go on to develop type 2 diabetes within five years, while 70 percent will develop diabetes in their lifetime. The potential health consequences of diabetes are serious and costly.
The potential long-term effects of diabetes include damage to blood vessels that affect the heart, brain, eyes, kidneys and nerves.
The first indication of a statewide out-of-control diabetes epidemic came from research conducted by the UCLA Center for Health Policy Research a few years ago that analysed data from the National Health and Nutrition
Examination Survey along with other health data of over 40,000 respondents. Experts are concerned that prediabetes and diabetes prevalence is growing at epidemic proportions and major interventions are needed to reverse this disturbing trend.

Although this is a large-scale problem, researchers found racial and ethnic disparities in prediabetes rates, with statistically higher rates of prediabetes among young Pacific Islanders, African-Americans, multiracial Americans, Latinos and Asian-Americans compared to young white adults. Diabetes rates also increase with age. Interventions that focus on both diabetes prevention and access to screening and education are key to improving the health of our communities.

We know that common sense good nutrition through minimizing processed foods high in fat and sugar and promoting consumption of high-quality foods like vegetables, lean protein, fruits, whole grains and healthy fats is important.
Unfortunately, those with inadequate access to nutritious food due to food insecurity, for example, struggle to get the right balance. In addition, overeating and carrying around excess body fat increase diabetes risk. Besides what we eat, how we move has an impact on diabetes risk too.
Studies have shown that lifestyles that lack movement contribute to the development of diabetes. Plus, walking after meals for just 15 minutes can help control blood sugar levels for people with prediabetes.

Here are some science-based strategies to help prevent diabetes:
• Talk to your doctor about your diabetes risk and get a health screening or physical to check your blood glucose levels.
• Engage in a regular physical fitness regimen. If it’s been awhile since you’ve been active, speak with your physician about how to best get started.
• Avoid sedentary behaviours like watching television, playing video games and extended periods of sitting. If your job requires you to sit, make sure you stand up for at least a few minutes every hour.
• Eat more plant-based foods that are rich in fibre such as vegetables, whole grains, beans, fruits, nuts and seeds.

• Cut back on your consumption of highly processed products including foods with added sugars and refined flours, processed meats and sugar-sweetened beverages.
• Maintain a healthy weight.
• Drink water as your primary beverage.
• Incorporate daily activities that help reduce stress levels like meditation, art, listening to music or seeking guidance from a mental health professional.
• If you smoke, make a plan to stop.

https://www.ocregister.com/2018/07/09/nutrition-prevent-diabetes-by-following-science-based-strategies/