According to a new CDC study, as many as 1 in 3 U.S. adults could have diabetes by 2050. This is an increase from 1 in 10 U.S. adults now. This is indicative of the growth that is happening due to our current trends. Let me give three ideas on how to limit your progression to diabetes (make sure you are part of the 2 in 3 that don't have diabetes).
1. Exercise Regularly -- Exercise has been shown to be one of the most effective ways to improve diabetes and also to eliminate your diabetic risk.
2. Lose Weight -- Better weight control will reduce the likelyhood of sugar spikes and insulin resistance that often present prior to a diabetic diagnosis.
3. Eat Good Diet -- A well balanced, nutrient rich diet can reduce the abnormal sugar spikes. In fact, it is recommended that each individual eat 4-5 small meals every day consisting of less refined sugars (donuts, cakes, ice cream, candy, soda pop, etc.)
These three points rock the current trend and should help you reduce your chance of diabetes.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
http://www.UtahFootDoc.com
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Tuesday, October 26, 2010
Tuesday, March 23, 2010
Can Nutrition Help Diabetic Complications
Many individuals that I meet with diabetes are looking for ways to not just treat, but possibly improve their risks of complications, I have compiled a list of several key factors to limit diabetic complications:
1. Avoid Excess Alcohol - Alcohol can rapidly increase the progression of nerve damage and associated neuropathy if consumed in excess. Therefore, limiting alcohol consumption will decrease the risk of this nerve damage.
2. Diets Rich In B Vitamins - Foods rich in vitamin B12 (Fish, meat, poultry, eggs), vitamin B6 (meats, whol grains, vegetables, and nuts), vitamin B1(cereal grains, oatmeal, flax seed, brown rice, spinach, asparagus, oranges) and Folic acid (leafy vegetables, dried or fresh beans) can improve the functioning of tissues, especially nerves.
3. Well Balanced Diets - As you eat a well balanced diet (including many of the foods above), you will also consume the essential amino acids necessary to allow repair and proper functioning of nerves and blood vessels. This reduces the risk of complications.
4. No Smoking - Smoking, although not necessarily a nutrition item, can lead to decreased circulation to the feet and hands due to the constrictive effect of nicotine. Smoking therefore increases the risk of diabetic complications.
5. Proper Fluid Intake - A key aspect of any nutrition program should be water rich. Consumption of sufficient water (other fluids are not as beneficial) can improve the functioning of the kidneys, improve blood flow and overall decrease diabetic complications.
If these key nutrition practices are added to regular exercise, diabetic complications will be limited and the diabetes may even be improved. Let's work on improving your diabetes and limiting the complications...for additional information visit our Diabetes Page.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
http://www.utahfootdoc.com/
1. Avoid Excess Alcohol - Alcohol can rapidly increase the progression of nerve damage and associated neuropathy if consumed in excess. Therefore, limiting alcohol consumption will decrease the risk of this nerve damage.
2. Diets Rich In B Vitamins - Foods rich in vitamin B12 (Fish, meat, poultry, eggs), vitamin B6 (meats, whol grains, vegetables, and nuts), vitamin B1(cereal grains, oatmeal, flax seed, brown rice, spinach, asparagus, oranges) and Folic acid (leafy vegetables, dried or fresh beans) can improve the functioning of tissues, especially nerves.
3. Well Balanced Diets - As you eat a well balanced diet (including many of the foods above), you will also consume the essential amino acids necessary to allow repair and proper functioning of nerves and blood vessels. This reduces the risk of complications.
4. No Smoking - Smoking, although not necessarily a nutrition item, can lead to decreased circulation to the feet and hands due to the constrictive effect of nicotine. Smoking therefore increases the risk of diabetic complications.
5. Proper Fluid Intake - A key aspect of any nutrition program should be water rich. Consumption of sufficient water (other fluids are not as beneficial) can improve the functioning of the kidneys, improve blood flow and overall decrease diabetic complications.
If these key nutrition practices are added to regular exercise, diabetic complications will be limited and the diabetes may even be improved. Let's work on improving your diabetes and limiting the complications...for additional information visit our Diabetes Page.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
http://www.utahfootdoc.com/
Tuesday, August 18, 2009
Exercise Doesn't Always Help Diabetes...
Regular exercise can often improve diabetes symptoms and even improve the insulin sensitivity in a diabetic. In many studies, it has been shown to decrease the risk for diabetes type 2 and may even help someone decrease the medication use for this disease. This is accomplished through multiple mechanisms, but the best understood includes proliferation of glucose transport molecules that move to the cell membrane and bring glucose into the cells.
In a recent study, it was found that daily vitamin supplementation with vitamin C or vitamin E failed to improve insulin sensitivity when combined with exercise. It was therefore concluded that these antioxidants reduces the beneficial effects of exercise to health. Therefore, as opposed to vitamin supplementation with exercise, the natural vitamins from a diet rich in fruits and vegetables is a better combination with exercise to continue to have the health benefits of exercise.
For more information: Ristow M et al. Antioxidants prevent health-promoting effects of physical exercise in humans. Proc Natl Acad Sci U S A 2009 May 26; 106:8665. [Free full-text online] [Medline® Abstract]
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
http://www.UtahFootDoc.com
In a recent study, it was found that daily vitamin supplementation with vitamin C or vitamin E failed to improve insulin sensitivity when combined with exercise. It was therefore concluded that these antioxidants reduces the beneficial effects of exercise to health. Therefore, as opposed to vitamin supplementation with exercise, the natural vitamins from a diet rich in fruits and vegetables is a better combination with exercise to continue to have the health benefits of exercise.
For more information: Ristow M et al. Antioxidants prevent health-promoting effects of physical exercise in humans. Proc Natl Acad Sci U S A 2009 May 26; 106:8665. [Free full-text online] [Medline® Abstract]
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
http://www.UtahFootDoc.com
Wednesday, April 1, 2009
You Can Control Diabetic Complications
On a regular basis, I talk with diabetic individuals that are scared of lose of a foot or toe. They are often told of the worst case scenarios and just told they need to be careful. My feeling has always been that education is the best way to limit further complications and problems. Therefore, I would like to provide some additional information here:
1. The best way to limit complications of diabetes (all the complications) is strict blood sugar control. You should be monitoring your blood sugar and seeking to have a A1c of 6 or lower. Spikes in blood sugar are not recommended at any time, as this provides opportunity for the complications to start. As you talk with your doctor, you can get an aggressive program to keep blood sugars managed.
2. Exercise helps control blood sugar. Exercise in a diabetic is an important part of your self care. This program should be under the direction of your physician and should include adjustments in medications as necessary, diet changes and carefully monitored exercise. Some key points include not exercising when blood sugars are highest, 30 - 60 minutes after meals and additional carbohydrates may be required to reduce hypoglycemia (low blood sugars). Talk with your doctor and get an exercise program that will work for you.
3. Examine your feet twice a day. The American Diabetes Association recommends you examine your feet daily for new areas of redness, new calluses, blisters, or skin changes. Since you are putting shoes on and taking them off, I recommend checking your feet twice a day. This provides you information on if a certain shoe or activity is causing any of these changes. If changes are noted to the feet, your feet should be checked by a foot and ankle specialist to help improve the problem before it becomes a bigger problem. As you examine your feet, you are performing the most important exercise to reduce wounds, infections and amputations.
4. Play an active part in managing your disease. No matter how good your doctor is, you are the key to good diabetic control. Learn all you can and work to reduce your diabetic foot complications (as well as other complications).
We help people on a regular basis manage foot and ankle complications of diabetes and hope by some of these simple techniques you can control your diabetic foot complications.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
http://www.UtahFootDoc.com
1. The best way to limit complications of diabetes (all the complications) is strict blood sugar control. You should be monitoring your blood sugar and seeking to have a A1c of 6 or lower. Spikes in blood sugar are not recommended at any time, as this provides opportunity for the complications to start. As you talk with your doctor, you can get an aggressive program to keep blood sugars managed.
2. Exercise helps control blood sugar. Exercise in a diabetic is an important part of your self care. This program should be under the direction of your physician and should include adjustments in medications as necessary, diet changes and carefully monitored exercise. Some key points include not exercising when blood sugars are highest, 30 - 60 minutes after meals and additional carbohydrates may be required to reduce hypoglycemia (low blood sugars). Talk with your doctor and get an exercise program that will work for you.
3. Examine your feet twice a day. The American Diabetes Association recommends you examine your feet daily for new areas of redness, new calluses, blisters, or skin changes. Since you are putting shoes on and taking them off, I recommend checking your feet twice a day. This provides you information on if a certain shoe or activity is causing any of these changes. If changes are noted to the feet, your feet should be checked by a foot and ankle specialist to help improve the problem before it becomes a bigger problem. As you examine your feet, you are performing the most important exercise to reduce wounds, infections and amputations.
4. Play an active part in managing your disease. No matter how good your doctor is, you are the key to good diabetic control. Learn all you can and work to reduce your diabetic foot complications (as well as other complications).
We help people on a regular basis manage foot and ankle complications of diabetes and hope by some of these simple techniques you can control your diabetic foot complications.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
http://www.UtahFootDoc.com
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