Magic keys to avoiding diabetes

Diabetes and you

Susan Sorensen

Everywhere you look there are low-fat and organic foods, Atkins-friendly or South Beach meals and marketing labels that advertise 100-percent natural ingredients. The magazine display by the checkout stands is filled with publications that tempt you with headlines to "lose 10 pounds in two days while sleeping."

At the same time, the incidence of diabetes continues to skyrocket. A recent report revealed that 18 million people in the United States have diabetes and that number will double by 2020 if we don't change our lifestyles and eating habits.

According to the National Institute Health, diabetes is the leading cause of blindness, kidney failure and amputations, in addition to being a contributing cause of 200,000 deaths per year in the U.S. What has happened to the American way of life?

Statistics show that obesity and diabetes have increased at similar rates in recent years. Excess body weight puts stress on the delicate insulin-glucose balance, extra glucose remains in the bloodstream and diabetes develops. What can be done to stop this life-threatening epidemic? Decreased food intake and increased activity are the magic keys, or as my husband succinctly states, "Eat less, exercise more."

Portion sizes have increased to the point of providing two meals for the price of one. When you consider that a portion of meat is comparable to the size of a deck of cards, many times we are playing with a double or even triple deck! To feel more satisfied, use a smaller plate to make your portions appear more generous and try to eat slowly to enjoy. Remember that it takes at least 20 minutes for your brain to get a message from your stomach that you are full, so eat slowly and savor your meal.

Over time we have become a nation that has gotten thirst confused with hunger. Before you reach for food, drink a large glass of water and wait to see if you really are hungry. When you do eat, reach for fiber-rich vegetables and fruits in addition to low-fat protein sources for frequent small meals.

Now that we have tackled the "eat less" part of the equation, let's talk about "exercise more." Any activity is better than none, but the more that you do the better. Think of what you enjoyed in the past. Whether cycling on the Discovery Trail, hiking in the hills, swimming or gardening, being active is a major component of preventing obesity and diabetes. Incorporate activity in your daily routine and make it a priority. For example, park at the far end of the lot when you are shopping and return your cart to the store or take the stairs instead of the elevator.

So let's start to reverse the trend of diabetes and obesity by starting to "eat less, exercise more." It is a start to a healthier life.

Susan Sorensen is a registered nurse who does diabetes education in the community. She can be reached at www.starlady diabetes.com.