Health News
By Dr. Madelyn Fernstrom
Nearly 10% of the US population has type 2 diabetes. But you don?t have to be part of this group! The good news is that even making one key lifestyle change can reduce your risk by about one-third.
An NIH study showed how 5 specific lifestyle changes can reduce diabetes risk ? even with a family history of the disease. Reducing all 5 risk factors lowered the risk by up to 80%! It?s a perfect example of how a consistently healthy lifestyle can be an effective tool in preventing disease onset.
Lose a Little Bit of Weight: You don?t need have a BMI under 25 to get the health benefits of weight loss. Losing just 5% of your body weight ?counts? as significant weight loss; if you weigh 160 pounds, that?s just an 8 pound loss!
Stop Smoking: Heavy smokers (more than 20 cigarettes daily) are at greatest risk for diabetes. It?s hard to stop smoking, so seek some professional help to determine your own best tools. These include behavioral strategies, nicotine gum, electronic cigarettes, or medications that can help reduce cravings.
Keep Moving: Physical activity contributes to weight loss, but it has other major metabolic benefits, including blood sugar regulation and building of muscle mass. Try including include both aerobic (walking, running) and strength training (weights, bands) activities in your daily life.
Boost Your Fiber Intake: A big plus for both weight loss and digestive health, high fiber foods (fruits, vegetables, beans, seeds, whole grains) also contribute to a stable blood sugar.
Monitor Your Alcohol Intake: While a max of one daily drink for women and two for men has documented health value, too much alcohol can lead to organ (liver, pancreas) inflammation and impairment of function, ultimately contributing to impaired blood sugar control. If you don?t already consume alcohol, avoid adding it for a health boost.
- How Do Diet And Exercise Influence Risk Of Diabetes? Diet Seems More Important
Many people think exercising and eating properly are interchangeable, but a paper by Edwards Weiss, associate professor of nutrition and dietetics at Saint Louis University, asserts that exercising and restricting diet results in specific and...
- Five Things You Can Start Doing Today To Decrease Your Risk Of Getting Diabetes, Which Affects One Of Every 10 Kentuckians
By Melissa Patrick Kentucky Health News Diabetes is a real problem in Kentucky and one that is not projected to get any better. You may be at risk of getting it, but there are things you can do to decrease your risk of becoming diabetic. "Type 2 diabetes...
- Study Concludes That Fasting Can Reduce Cholesterol Levels For People In Danger Of Developing Diabetes
New research suggests that occasional fasting can help pre-diabetics from developing diabetes, which is more common in Kentucky than most states. After 10 to 12 hours of fasting, the body looks for other energy sources to sustain itself, so it removes...
- Is Breast Cancer Preventable?
By Dr. Madelyn FernstromOctober is National Breast Cancer Awareness Month. While there are no specific instructions for breast cancer prevention, there are many things you can do to reduce your risk. Here are six lifestyle steps that research shows contribute...
- Alcohol And Breast Cancer Risk
By Dr. Madelyn Fernstrom The health risks and benefits of alcohol continue to get more complicated. We all know ? and science agrees - that excessive consumption is health damaging. Yet plenty of scientific data support the health benefits of a modest...
Health News
Cut Your Diabetes Risk
By Dr. Madelyn Fernstrom
An NIH study showed how 5 specific lifestyle changes can reduce diabetes risk ? even with a family history of the disease. Reducing all 5 risk factors lowered the risk by up to 80%! It?s a perfect example of how a consistently healthy lifestyle can be an effective tool in preventing disease onset.
Lose a Little Bit of Weight: You don?t need have a BMI under 25 to get the health benefits of weight loss. Losing just 5% of your body weight ?counts? as significant weight loss; if you weigh 160 pounds, that?s just an 8 pound loss!
Stop Smoking: Heavy smokers (more than 20 cigarettes daily) are at greatest risk for diabetes. It?s hard to stop smoking, so seek some professional help to determine your own best tools. These include behavioral strategies, nicotine gum, electronic cigarettes, or medications that can help reduce cravings.
Keep Moving: Physical activity contributes to weight loss, but it has other major metabolic benefits, including blood sugar regulation and building of muscle mass. Try including include both aerobic (walking, running) and strength training (weights, bands) activities in your daily life.
Boost Your Fiber Intake: A big plus for both weight loss and digestive health, high fiber foods (fruits, vegetables, beans, seeds, whole grains) also contribute to a stable blood sugar.
Monitor Your Alcohol Intake: While a max of one daily drink for women and two for men has documented health value, too much alcohol can lead to organ (liver, pancreas) inflammation and impairment of function, ultimately contributing to impaired blood sugar control. If you don?t already consume alcohol, avoid adding it for a health boost.
- How Do Diet And Exercise Influence Risk Of Diabetes? Diet Seems More Important
Many people think exercising and eating properly are interchangeable, but a paper by Edwards Weiss, associate professor of nutrition and dietetics at Saint Louis University, asserts that exercising and restricting diet results in specific and...
- Five Things You Can Start Doing Today To Decrease Your Risk Of Getting Diabetes, Which Affects One Of Every 10 Kentuckians
By Melissa Patrick Kentucky Health News Diabetes is a real problem in Kentucky and one that is not projected to get any better. You may be at risk of getting it, but there are things you can do to decrease your risk of becoming diabetic. "Type 2 diabetes...
- Study Concludes That Fasting Can Reduce Cholesterol Levels For People In Danger Of Developing Diabetes
New research suggests that occasional fasting can help pre-diabetics from developing diabetes, which is more common in Kentucky than most states. After 10 to 12 hours of fasting, the body looks for other energy sources to sustain itself, so it removes...
- Is Breast Cancer Preventable?
By Dr. Madelyn FernstromOctober is National Breast Cancer Awareness Month. While there are no specific instructions for breast cancer prevention, there are many things you can do to reduce your risk. Here are six lifestyle steps that research shows contribute...
- Alcohol And Breast Cancer Risk
By Dr. Madelyn Fernstrom The health risks and benefits of alcohol continue to get more complicated. We all know ? and science agrees - that excessive consumption is health damaging. Yet plenty of scientific data support the health benefits of a modest...