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How much sugar is too much?

Jul 17, 2018 | Ask Mr. Pedometer and Friends..., Health, Info, Nutrition, Type 2 Diabetes, Wellness

Ask Mr. Pedometer and Friends…

Q: Mr. Pedometer, the nutritional labels on foods generally tell not only the quantity of each nutrient but also the percentage of the recommended daily amount. The exception is sugar. The label tells how many grams, but not how much that is toward a daily amount. How much sugar should a healthy person eat (or drink) in a day?

A: Your question spotlights one of the biggest problems in Americans’ eating habits. The World Health Organization (WHO) recommends that most people should consume no more than 6 teaspoons (25 grams) of “free sugars” (any kind of sugar added into a food or beverage product) per day. However, that amount is found in just one cup of apple juice or a small fruit yogurt!

The Bad New

The Globalist Quiz in our local newspaper recently reported, “In the United States, almost three-quarters of the population consumes more than the recommended amount [of sugar] per day. (The U.S. average is 22 teaspoons per day, close to four times higher than the WHO recommendation.)”

That has alarming consequences for health in this nation since excess sugar can lead to both obesity and Type 2 diabetes. Some researchers believe that sugar can be “chemically addictive,” with many of the problems associated with other types of addiction.

Reading nutritional labeling on food is a good practice. What can make it confusing, when reading ingredients, is that terms such as “corn syrup” and “fruit juice concentrates” may not be obvious as names for sugar additives.

The Good News

The good news is that more and more consumers are choosing healthier foods. Major global food processing manufacturers are being impacted. The article noted that “companies such as Kraft Heinz and Coca-Cola are experiencing a continued decline in sales. Coca-Cola’s soft drink sales reached a 31-year low in 2017.” Perhaps this will persuade those large companies to reduce sugar additives? Meanwhile, consuming fewer processed foods seems to be the healthiest option.

EAT RIGHT,

MOVE MORE,

AND SLEEP WELL,

FOR A HEALTHY, LONGER LIFE!

T2D and Eating

Nov 29, 2017 | Ask Mr. Pedometer and Friends..., Nutrition, Type 2 Diabetes, Wellness

ASK MR. PEDOMETER & FRIENDS

Q:  Mr. Pedometer, you have provided lots of valuable advice on how to avoid getting Type 2 diabetes.  If one gets that dreaded diagnosis, is there any way to reverse the disease?

A:  Spry Living newspaper insert (Parade.com) listed suggested ways you can work to get rid of the disease (or at least to reduce the amount of medication you need to take).  Even if you cannot completely reverse the disease, you CAN reduce your

  • Weight
  • Blood-sugar
  • Cholesterol level
  • Blood pressure level

The article suggests the following strategies:

  • DON’T CUT CARBS COMPLETELY – consider trying the “rural Asian diet,” recommends Dr. George King, Jr., of the Joslin Diabetes Center in Boston. That diet includes rice, quinoa, lentils, spinach, broccoli, fish, oatmeal, tomatoes, bean sprouts, and eggplant.  Such a diet can help people with diabetes safely and effectively lose weight, says King.
  • TAKE A BREAK FROM MEAT AND DAIRY – Switching to a plant-based diet works for those who don’t want to watch portions closely or count calories, according to Dr. Neal Barnard, president of the Physicians Committee for Responsible Medicine. However, he warns that one should first check with one’s doctor before dramatically switching one’s diet.
  • EXERCISE AT LEAST EVERY OTHER DAY – “Insulin resistance primarily occurs when muscles fail to absorb glucose from your bloodstream. After a workout, your muscles take in more glucose so your body doesn’t have to work as hard to produce insulin.  This effect lasts about 48 hours.…”
  • TURN DOWN THE HEAT – “Try keeping your house in the mid-60s for at least a few hours a day, and don’t pile on sweaters and blankets to combat the cold.” Dr. King says this may help burn calories and may also help control glucose and reduce insulin resistance.

Mr. Pedometer repeats…

EAT RIGHT, MOVE MORE, BE WELL.

Type 2 Diabetes and Weight

Nov 21, 2017 | Ask Mr. Pedometer and Friends..., Health, Nutrition, Type 2 Diabetes

Ask Mr. Pedometer and Friends…

Q:  Mr. Pedometer, you have provided lots of valuable advice on how to avoid getting Type 2 diabetes.  However, you have not stressed weight loss.  Isn’t that important, too?

A:  Yes, one’s weight can be an important factor regarding Type 2 diabetes. According to the Mayo Clinic Health Letter (August 2012), the “simple prescription for staying diabetes-free” includes the following three steps:

  • “Consume fewer calories and cut back on fat.
  • “Take a brisk 30-minute daily walk (or the exercise equivalent to it) five days a week.
  • “Lose at least seven percent of body weight (14 pounds for a 200-pound person).”

According to one large study, the modest lifestyle changes listed above reduced the risk of progression from pre-diabetes to Type 2 diabetes by 71% among people ages 60 and above.

That’s why Mr. Pedometer repeats…

“EAT RIGHT, MOVE MORE, BE WELL.”

Avoid Being A T2D Statistic

Nov 16, 2017 | Ask Mr. Pedometer and Friends..., Health, Type 2 Diabetes, Wellness

Ask Mr. Pedometer and Friends…

Q:  Mr. Pedometer, I am thankful not to have any symptoms of type 2 diabetes…yet.  However, many in my family tree have had this dreadful disease.  What can I do to avoid becoming one of the statistics?

A:  Kaiser Permanente has simplified their advice about avoiding Type 2 diabetes to these three actions:

  • “POUR yourself a glass of water instead of soda, fruit juice, or sports drinks.
  • “EXERCISE for 30 minutes on most days. Routine activities like walking the dog or raking leaves count.
  • “SERVE yourself half a plate of vegetables and equal portions of whole grains and lean sources of protein like fish and chicken.”

Their “Partners in Health” e-mail noted that “obesity is a major risk factor for Type 2 diabetes….  Call your doctor if you have these symptoms of diabetes – frequent urination, extreme thirst or hunger, unexplained weight loss, blurry vision, unexplained fatigue.”

Or, as Mr. Pedometer summarizes…

EAT RIGHT, MOVE MORE, BE WELL.

Symptoms of Type 2 Diabetes

Nov 9, 2017 | Ask Mr. Pedometer and Friends..., Type 2 Diabetes, Wellness

ASK MR. PEDOMETER & FRIENDS
Published November 8, 2017

Q: Mr. Pedometer, you have warned us in past editions that we may be heading toward Type 2 diabetes without even knowing it. Besides being very thirsty, are there other symptoms we should be aware of?

A: Your question is very timely, as this is National Diabetes Awareness Month. It is crucial to seek medical help as soon as possible when you are experiencing symptoms that may lead to Type 2 diabetes. Here is what everydayhealth.com recently shared about unusual symptoms you might overlook:

  • “When you have Type 2 diabetes, it’s important to be diagnosed as early as possible, since untreated symptoms can lead to dangerous – and sometimes irreversible – damage to the eyes, nerves, and kidneys. Common symptoms include fatigue, lethargy, confusion, nausea, and increased urination, says David Bradley, MD (of Ohio State University). But those aren’t the only signs that may signal Type 2 diabetes – there are several more unusual symptoms that many people don’t commonly associate with the disease:
  • BLURRY VISION – “If you are having trouble reading street signs, your glasses may not be the problem. Although later-stage diabetes can cause permanent eye damage, blurry vision that arises in the early stages of the disease may be reversible….High blood-sugar levels cause fluid levels in some tissues to drop, including the lenses of your eye.”
  • YOUR SKIN LOOKS AND FEELS WEIRD – “When blood-sugar levels are heightened, the kidneys eliminate excess sugar through the urine, which results in increased urination and loss of fluid. The subsequent dehydration causes increased thirst, and may cause itchy skin…. You might also notice darkening in the body’s folds and creases (such as the armpits, groin, and neck)….”
  • A WOUND THAT WON’T HEAL – “A slow-to-heal cut or bug bite can be a red flag for diabetes. Hyperglycemia (aka high blood-sugar) decreases the amount of oxygen that can be delivered to wounds through the bloodstream, slowing the healing process and lowering the immune system…. This effect on immunity may also lead to more frequent colds and illness.
  • “FREQUENT YEAST INFECTIONS OR JOCK ITCH – “This is why women with diabetes are prone to chronic yeast infections, and men are more likely to develop jock itch. Yeast can grow in other areas, too – creating itchy rashes in skin folds, such as under the breasts, and between fingers and toes.”
  • PROBLEMS IN THE BEDROOM – “Diabetes can cause a decrease in sexual function in both men and women. Men may experience erectile dysfunction, while women may have vaginal dryness and problems with arousal. This is because high blood-sugar levels can damage blood vessels and nerves that you need to work properly for sexual response…. Nerves control the body’s response to sexual stimuli, signaling an increase in blood flow to the genitals; damage to these areas contributes to sexual dysfunction.”
  • RESTLESS SLEEP – “Diabetes doesn’t only lead to dangerous spikes in blood-sugar, but can cause dips – known as hypoglycemia – as well. Nighttime hypoglycemia may cause nighttime sweats,
    as well as vivid dreams…. Dangerously low blood-sugar levels can lead to serious complications, and can even be life-threatening if not addressed properly. And if you’re a frequent napper, the habit could be increasing your risk for developing diabetes. 2015 research published in Diabetologia found that regularly taking a nap of an hour or longer raises risk of Type 2 diabetes by 46 percent.”
  • YOU’RE LOSING WEIGHT – “This may sound like good news, but if you’ve recently dropped a significant amount of weight without trying – or perhaps even while eating more than usual – it may be a sign of diabetes. Insulin resistance causes sugar to stay stuck in the bloodstream rather than being moved into cells for energy storage…. With diabetes, your body also loses sugar through urination. Because sugar is a source of energy, or calories, this can lead to weight loss.”

I hope none of our readers are experiencing a cluster of these unusual symptoms. However, if you are, seeing a doctor sooner rather than later may affect your quality of life for the rest of your life.