Choose Dairy Daily
Dairy haters, listen up: Women who ate the most low-fat dairy products had a lower risk of type 2 diabetes
âand obese women benefited the mostâas seen in a recent study of more than 82,000 women published in the Journal of Nutrition. The reason remains a mystery, but researchers think that certain milk proteins increase insulin secretion. Interaction among nutrients such as vitamin D, calcium, and magnesium may also lower the risk of diabetes. Another factor: Women who are filling up on dairy may be less likely to eat other foods, such as sweetened beverages or snacks, which can raise diabetes risk.
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The USDA recommends that adults eat three servings of low- or nonfat dairy daily. Swap your usual bagel or muffin breakfast for yogurt (mix in berries and nuts for a filling, nutritious parfait), enjoy a glass of skim milk with fruit for dessert, and snack on a low-fat string cheese with a couple of whole-grain crackers to quench predinner cravings.
Eat the Rainbow
New research confirms that a produce-rich diet can be a powerful way to reduce your diabetes risk, according to a new British study from the Institute of Metabolic Science in Cambridge. After researchers studied the eating habits of more than 3,700 adults ages 40 through 79, then followed them for 11 years, they discovered that adults with the highest fruit and vegetable intake (about six servings daily) had a 21 percent lower risk of developing type 2 diabetes than people who ate the least (about two servings a day).
Variety mattered too: People who consumed 16 different kinds of produce a week were 40 percent less likely to develop diabetes than those who ate just eight different types.
Use the news: Make a point to have at least one fruit or veggie at every meal or snack, and change things up from day to day and week to week. If you stir raspberries into your yogurt today, fold in blackberries tomorrow. Bring a jumbo salad for lunch with different types of lettuce and veggies. Munch on fruit (apples, pears, melons) for an afternoon snack. Challenge yourself to buy one new item a week at the supermarket and learn a new recipe to prepare it.
When it comes to diabetes treatment, that is. New guidelines on managing blood sugar levels from the American Diabetes Association and the European Association for the Study of Diabetes say your blood sugar goals should be based on individual risk factors, such as age, health status, complications, and so on. Doctors may recommend hitting a lower A1c level in people who are younger and have no risk factors for heart disease or serious bouts with low blood sugar. People 65 and older with some of these issues may have less rigid numbers to hit, in part because of concerns about low blood sugar levels and side effects from too many medications.
The guidelines also recommend the drug metformin as a first-line type 2 diabetes treatment (unless a patient has near-normal A1C numbers and is highly motivated to make lifestyle changes). Other drugs can be added if after three months blood sugar levels arenât controlled on metformin alone.
Use the news: Use the new guidelines as a jumping-off point to check in with your doctor on your treatment regimen. Ask your physician what he or she thinks about the changes and how they may apply to youâespecially if you have been recently diagnosed, have changed or added medications, or have made significant lifestyle changes (like a big weight loss).
Skip This Side Dish
White rice may be a popular diet staple, but that doesnât make it nutritious. A recent Harvard study found the greater a personâs white rice intake, the higher his or her risk for developing type 2 diabetes. The researchers examined the data from more than 350,000 participants over the course of four to 22 years. Compared with its brown rice counterpart, white rice has lower levels of fiber, magnesium, and vitamins. In addition, white rice is considered a high glycemic food, which means itâs digested quickly and can lead to blood sugar spikes.
Use the news: Experiment with different kinds of whole grains. Hate the taste of brown rice? Mix it with white to help your taste buds adjust, gradually upping the proportion of brown to white. If youâve got brown-rice blahs, try quinoa, a nutty-tasting grain that may have unique fat-burning qualities. Other healthy grains to consider include black rice, amaranth, farro, buckwheat, whole-grain couscous, and bulgur.
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Protect Yourself from Plastics
High blood levels of common chemicals called phthalates are associated with about double the risk of type 2 diabetes, according to a new Swedish study of more than 1,000 older men and women published in the journal Diabetes Care. Theyâre found in such wide-ranging products as building materials, clothing, cosmetics, and personal-care products, food packaging, toys, perfumes, and vinyl products. While the study canât prove that pththalate exposure causes diabetes, researchers suspect the chemicals may affect risk by disrupting insulin production.
Use the news: Because phthalates are found in so many products, itâs hard to avoid them entirely. But you can reduce your exposure with the following tips: Avoid plastic containers with the recycling symbol #3 on the bottom (it designates products that contain PVC, a type of plastic that contains the additives). Buy phthalate-free beauty products and skip those that contain âfragranceâ as an ingredient. Ventilate your home: Indoor air tends to have higher phthalate levels than outdoor air (the chemicals can leach into air and dust from building materials and household items).
Take a Stand
Do you sit for long stretches at work, or do you often get up to take breaks that require a little movement, like walking to the printer or chatting up a coworker? The answer could have an impact on your blood sugar control, according to new research on the dangers of sitting from Baker IDI Heart & Diabetes Institute in Melbourne, Australia. Researchers studied overweight and obese middle-aged adults and found that when they broke up a long bout (five hours) of sitting with two minutes of walking, their bodies had better control of postmeal glucose and insulin levels throughout the day compared to when they didnât take such breaks. Researchers say that over time, preventing postmeal spikes in glucose and insulin can protect the arteries and heart from damage.
Use the news: Simply get up from your desk every 20 minutes or so. Stretch, fill up a glass of water, speak to a colleague in person, or stand up during meetings.
Could downward-facing dog, mountain pose, or a cat stretch translate to better blood-sugar numbers and a slimmer waist? In a study from India, 123 people with diabetes who took yoga classes lost a few pounds and kept their glucose levels steady. In contrast, a control group that didnât do yoga saw their levels rise. The bonus? Levels of cell-damaging free radicalsâwhich play a role in diabetes complications like vision loss and kidney damageâfell 20 percent.
Use the news: You donât have to be model-thin or as flexible as a pool noodle to take advantage of yogaâs deeply soothing poses. Give a gentle yoga DVD a try at home, or find a great beginnerâs class at a gym, yoga studio, or adult-education program in your town. Soon youâll be saying ahhhh!
Up Your Omega-3s
Heart disease kills eight in 10 people who have diabetes, and one of the causes is off-rhythm heartbeats that can trigger heart attacks and sudden cardiac arrest (when your heart suddenly stops). Now Dutch researchers report that people with diabetes who take rhythm-protecting drugs plus a daily dose of omega-3 fatty acids cut their odds for fatal heart trouble by a whopping 84 percent.
Use the news: For best protection, say yes to all three good-for-you omega-3s. Get EPA and DHA from fatty fish like salmon, mackerel, sardines, and troutâand from fish oil or algal capsules. (People with heart disease should get one gram of EPA plus DHA daily, according to the American Heart Association). Youâll find plenty of the third type of omega-3, ALA, in ground flaxseed, walnuts, pumpkin seeds, and canola oil, and small amounts in kale, spinach, and salad greens.
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Beat a Mid-Afternoon Slump
Surprise! You may crave sugary treats when your energy levels dip at 3 p.m., but scientists from Englandâs University of Cambridge say protein is a better choice for blasting out of that slump. In a new study, amino acids like those found in foods like egg whites and grilled chicken stimulated âwake-you-upâ brain cells called orexin cells. In contrast, sugar blocked them.
Use the news: Reach for a protein-packed pick-me-up next time youâre feeling sluggish. A hard-boiled egg or half of a chicken or tuna sandwich on whole-grain bread are easy, healthy ways to energize.
Love It, Lose It
Overweight women who took classes about body image and emotional eating lost 3 Â½ times more weight in a year than those who got typical diet advice in a study from the Technical University of Lisbon in Portugal. The âbiggest losersâ dropped more than body fat: They shed worries about body shape and size. By doing so, they gained emotional freedom that made sticking with a healthy eating and activity plan a breeze.
Use the news: If youâre trying to lose weight, show your body a lot of loveânow. Donât wait for the pounds to come off. Look at yourself with more compassion in the mirror, noting your most attractive features and appreciating everything that all parts of your body do for you.
Get Label Savvy
Think youâre a whiz at reading the Nutrition Facts panel on foods at the supermarket? So claimed 33 percent of people in a surprising University of Minnesota study. But using eye-scan technology that tracked what consumers really looked at, scientists found that just nine percent consistently checked calorie counts. And only one percent looked at fat, sugar, and serving size on most products.
Use the news: Renew your commitment to giving packaged foods a nutritional once-over when you shop. Know the serving size, then check calories, then fat (look for items low in heart-threatening saturated and trans fats). Make sure the carbohydrate count fits your meal plan. And look for good-for-you stuff like fiber
Rethink Daily Cocktails
Just one to two alcoholic drinks a day can significantly blur your vision if you have diabetes, report Dutch researchers. The risk that visual sharpness would fall by two lines on a standard optometristâs eye chart increased 83 percent over five years with moderate alcohol consumption.
Use the news: The occasional drink can fit into a healthy blood-sugar management plan and may have heart-health benefits. But it may be better to switch to ânear beerâ or alcohol-free wine if you like a daily drink or have worries about your eyesight.
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Combine Sneakers and Dumbbells
It pays to make time for both cardio and strength workouts. People who got aerobic exercise (walking, riding an exercise bike, or swimming) and did strength-training exercises lost more fat and were twice as likely to see a 0.5 percent drop in their A1c (a test of long-term blood-sugar levels) than those who did just one type of exercise, according to a new study from Canadaâs Alberta Heritage Foundation for Medical Research.
Use the news: Even if you have limited time for exercise (who doesnât!), donât spend it all on cardio alone. Ten to 15 minutes of strength training, two to three times a week makes a big difference.
Donât Go It Alone
Teaming up with family members, the doctor, and the doctorâs staff helped people with diabetes increase their success at hitting healthy blood sugar, cholesterol, and blood pressure by a whopping 40 percent or more in a recent University of Pittsburgh study.
Use the news: Assemble your own support team to help you navigate your diabetes care, which can be complex and challenging. Ask family members for emotional support, your doctor for medical guidance, and other professionals, such as a certified diabetes educator or registered dietitian and other specialists as neededâcould turbo-charge your own success.
Skip That Venti Latte
iStock/Eva katalin Kondoros
Despite its growing reputation as the popular pick-me-up that also lowers diabetes risk, coffee may not be beneficial for people who already have diabetes. Researchers from Duke University found that people who took a pill containing sugar plus a cup of joeâs worth of caffeine saw blood sugar rise 21 percent higher than those who just got sugar. Insulin, the hormone that makes your body absorb blood sugar, rose 48 percent higher in people who got caffeine too. Thatâs bad news, a sign that caffeine caused insulin resistance, meaning their cells were having trouble absorbing blood sugar.
Use the news: If your post-meal blood sugar levels are higher than you (amd your doctor) like, the culprit might not be what youâre eatingâit could be the caffeine in your cup. Try decaf, herbal tea, or water instead of coffee or other caffeinated drinks.
Snag More Shut-Eye
A bad nightâs sleep raised morning blood sugar 23 percent and boosted insulin resistance by 82 percent in the largest study yet of sleepâs effects on diabetes control. University of Chicago scientists say all sorts of slumber problems, including trouble falling asleep, trouble staying asleep, and sleep apnea affected blood-sugar control in study volunteers, all of whom had diabetes.
Use the news: If youâre not waking up refreshed, take action. Boosting sleep quality is a drug-free way to gain tighter blood-sugar control. Banish coffee and caffeine after noon, try to exercise earlier in the day rather than close to bedtime, and keep your boudoir dark and cool at night. Take signs of sleep apneaâdisordered breathing during slumber like snorting, gasping, loud snoring, and breathing pauses during sleepâto your doctor for an evaluation.
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Hoop It Up
Ready to roll some fun into your exercise routine? Grab your kidâs hula hoop and rock those hips. University of Wisconsin researchers report that hooping burns 210 calories in just 30 minutes and raises your heart rate as much as a brisk walk. Translation: This retro toy is actually a great piece of exercise equipment that can improve your cardiovascular fitness, burn calories, and improve blood-sugar control. You can even hoop in bad weather, and itâs so much fun you wonât even think itâs exercise.
Use the news: Hooping has always been popular with the grammar-school set, but in recent years, hip young adults have turned it into a hit fitness trend. That means itâs easy to find all sorts of hoops and hoop-related exercise information online. Of course, you can always find a classic version at a toy store too.
Relish the Magic of Salad and Citrus
Fiber, magnesium, and polyphenols in these leafy greens help your cells stay sensitive to insulin, the hormone responsible for blood-sugar absorption, says a recent British Medical Journal study. In another study, 42 percent of people who significantly bumped up their produce needed fewer diabetes medications. Tangerines and grapefruit may help too. They contain recently discoveredÂ compounds called narigenin and nobiletin that battle insulin resistance.
Use the news: Having a salad of leafy greens every day is a great way to begin. Adding a half-grapefruit at breakfast, then enjoying tangerines in season is another great strategy.
Beware the Fat Bombs
High-fat diets may program your brain for weight gain. Scientists at the Diabetes and Obesity Center of Excellence at the University of Washington in Seattle say an overload of fat may damage neurons in a brain region called the hypothalamus that regulates weight gain and weight maintenance. The discovery may explain why itâs so difficult to lose excess pounds and keep them off.
Use the news: Eating good fats like nuts, olive oil, and fish in moderation is still a healthy move that helps your heart and blood sugar. But steer clear of fat bombs like the double cheeseburger, fries, and shake, the stuffed-crust pizza, or that second helping of Momâs Sunday lasagna. They all contain an overload of saturated fat that seems to ratchet up the kind of inflammation that damages cells throughout the body.
Donât Let Aches Slow You Down
Half of all people with diabetes also have arthritis. The result? Getting the blood sugar-controlling, heart-pampering body weight-lowering activity you need every day can be pretty tough when your joints ache, swell, or donât want to bend. Thatâs dangerousâand very common. Turns out half of all women and 40 percent of all men with arthritis are virtually couch potatoes, according to a Northwestern University study. Just one in nine got the 150 minutes of activity per week recommended for good health.
Use the news: Moving when your knees, hips, back, shoulders, or ankles hurt isnât easy, but donât give up. Talk with your doctor about pain medications and other treatments that can help. Ask about a safe routine for youâor find out more about Arthritis Foundation-sponsored walking, Tai Chi, fitness, and water exercise programs at arthritis.org.
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Protect Your Emotional Health
Depression and diabetes commonly occur together, but treating them simultaneously can mean a better recovery on both fronts, found research published in the journal Annals of Family Medicine. Researchers studied 180 patients with depression and type 2 diabetes who received treatment for both and took part in a program on adhering to medication regimens. After 12 weeks, 61 percent of patients had better blood sugar tests, and nearly the same number had fewer depression symptoms.
Use the news: Donât let depression do undiagnosed or untreated. If youâre experiencing symptoms (such as sleeping more or less than usual, a lack of interest in things and activities you usually love, a change in eating habits) talk to your doctor about getting the right treatment.