Healthyroads Urges Americans to Adopt Six Healthy Habits to Reduce Risk of Diabetes
March 16, 2010 5:03 AM
SAN DIEGO, March 16, 2010 (GLOBE NEWSWIRE) -- You've probably heard of diabetes but may not know too much about it. With type 2 diabetes, the most common form, either the body does not produce enough insulin or the cells ignore the insulin. Insulin is necessary for the body to be able to use glucose for energy. That might not sound too bad, but diabetes, if left untreated, can lead to many health complications. Diabetes has few overt warning signs, so it can go undetected for years unless specific tests are done. There are nearly 18 million people diagnosed with diabetes in the U.S. and the CDC estimates that nearly six million more people may be living with diabetes without knowing it.
"Diabetes is largely a preventable epidemic," said Robert Crocker, MD, chief medical officer for Healthyroads, a national leader in health improvement and fitness benefits for employers and their employees. "Americans can reduce the likelihood of developing diabetes by making strong efforts to develop healthier habits. Though it is challenging, eating healthy, fresh foods and exercising daily can help prevent diabetes and other health complications."
The Diabetes Prevention Program, a large prevention study of people at high risk for diabetes, showed that lifestyle changes to incorporate a healthy diet and exercise reduced the development of diabetes by 58 percent over a three-year period. Among adults ages 60 and older, the reduction was even greater at 71 percent.
To reduce your chances of getting diabetes, speak with your doctor about the following six things you can do:
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Learning the Risk Factors for Diabetes
The key risk factors for diabetes include: overweight or obesity, physical inactivity, high blood glucose levels, high blood pressure, unhealthy cholesterol levels, smoking, a family history of diabetes, and being of certain ethnicities (American Indians, Latinos, and African Americans have a higher incidence of diabetes, according to the CDC). If you have any of these risk factors, see your health care practitioner to ask about your risks for diabetes and if you need any further testing or help making healthy changes in your life.
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Maintaining a Healthy Weight
Being overweight is one of the key risk factors for developing diabetes. Talk with your health care practitioner to determine your healthy weight and set goals together if you need to lose weight. Your health plan may offer free weight loss or weight management tools including health coaching to help you design a weight loss program that works for you and to help you stay motivated over the long term to reach your weight goals.
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Eating Fresh to Stay Healthy
If you want to lose weight and develop healthier eating habits, do most of your grocery shopping in the produce section. Eat at least five servings of fruit or vegetables a day with your meals, or as a snack or dessert. Buy crisp apples, sweet berries, and juicy oranges. Select from many different types of lettuce, tomatoes, mushrooms, cucumbers, or other vegetables for yummy lunches, snacks, or dinner salads. Choose vegetables such as broccoli, Brussels sprouts, squash, and green beans to steam with brown rice for a filling dinner. Snack on almonds, walnuts, pistachios, and other healthy nuts. Eat fewer packaged and processed foods so you can avoid the hidden unhealthy additives in them, such as excess salt, sugar, and corn syrup.
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Reducing White Starches and Sugars in Your Diet
Certain types of carbohydrates, such as refined sugars and grains (including white rice and white breads), can cause blood sugars to rise and also make it more difficult to maintain a healthy weight. Higher blood sugars and excess weight are two of the risk factors for diabetes. Instead, choose high fiber whole grains, like brown rice, whole wheat pasta, or barley. If you are not familiar with many whole grains, try something new. You may be surprised at how delicious barley, bulgur, and quinoa can be.
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Committing to an Exercise Program that You Enjoy
Exercise is a key to helping you control your weight and blood glucose. Experts recommend moderate to brisk physical activity for at least 30 minutes on five or more days of the week. If you dread the thought of going to a gym, there are many other fun options to get the exercise you need. Instead of driving, bike or walk briskly to the bank, library, or post office; mow the lawn; or join a dance group, swim club, or tennis league. Incorporate fun activity into your daily life and you'll see how easy exercise can be. Always check with your doctor before starting a new exercise program to understand what level of exercise best suits your health status.
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Getting Tested for Diabetes
If you haven't had a blood glucose test to check for diabetes, make an appointment today to speak with your health care practitioner to find out what you need to do. Make sure to discuss any tests, testing results, or healthy lifestyle changes with your health care practitioner to help ensure your safety. Your health plan may also be able to provide you with a health coach who can talk with you regularly to help you take care of a health condition like diabetes and start living a healthier life.
"By incorporating some of these steps into your daily routine, you are better positioned to avoid diabetes and enjoy a long and healthy life," added Dr. Crocker.
About Healthyroads and American Specialty Health
American Specialty Health Incorporated (ASH) is a national health and wellness company that provides health improvement programs, specialty network management programs, and fitness and exercise services to health plans, insurance carriers, employer groups, and trust funds. Based in San Diego, ASH has more than 700 employees and covers over 15.6 million members.
Healthyroads, Inc. is the health improvement subsidiary of ASH and offers a wide range of personal health solutions -- including award-winning telephone-based personal health coaching programs, member engagement promotion programs, incentive management programs, competitive challenges, worksite wellness programs and an integrated online health improvement portal, Healthyroads.com.
For more information about ASH health and wellness programs, visit ASHCompanies.com or call 800.848.3555.
