Wellness: Recipe for Disaster

Twenty Easy Ways to Get Diabetes

Comments (1)
Thursday, January 05, 2012

Three might be a crowd, but take notice: chances are good that if you are standing with two other people, one of the three of you has diabetes or prediabetes. Fast-forward to the year 2020, and it'll be two out of three with the condition.

Take 79 million adults living with prediabetes and 26 million living with diabetes in the U.S. and that adds up to a lot of doctor visits, strokes, heart attacks, adult blindness and non-trauma-related amputations. Trying to fix the complications takes a lot of money and time, yet 80 percent of type 2 diabetes is largely preventable through simple lifestyle changes.

OK, you might be saying, simple changes are not always easy to make. They take time and effort, after all.

I agree.

So, instead, here are some simple ways to give up and join this epidemic:

- Keep your portions large.

- Stay away from vegetables and fruits.

- Pass up whole-grain foods in favor of processed grain products. Why eat brown rice when you can eat white?

- Don't eat the recommended 6 to 9 ounces of fish per week.

- Replace lean meats with those marbled with lots of flavorful fat. And make sure you leave the skin on your chicken or turkey.

- Eat full-fat yogurt and drink whole milk, soda and fruit punch. All that sugar tastes so good, and the fat that coats and lingers on your tongue—irresistible.

- Cook with solid fats, like butter, instead of liquid oils.

- Don't pass up dessert or snacks, but instead of fresh fruit or nuts, load up on cookies, chips, cake and full-fat ice cream.

- Look at dried beans (like kidney or pinto beans) or lentils as being "too healthy."

- Make breakfast a scone or hunk of coffee cake instead of pearled barley or oatmeal.

- Pass up sweet potatoes and eat white potatoes instead so that you can up your dose of high-glycemic foods.

- Indulge in alcohol. Women who drink just one glass or less a day lower their risk by 37 percent compared to women who drink more (the risk is reduced by 19 percent for men), so go ahead and drink to your heart's content.

- Don't watch your weight or strive to maintain a healthy weight. Join the third of obese Americans or the other third that is overweight.

- Don't monitor your children's eating habits, either. Then they can head toward diabetes, too. Studies show that children of obese people are 10 times as likely to be obese as the offspring of trim parents.

- Ignore symptoms like blurry vision, excessive thirst and frequent urination.

- Keep your blood pressure above 140/90 and triglycerides above 150 mg/dL and your HDL ('good') cholesterol low (below 50 mg/dL).

- If you have prediabetes, throw up your hands and invoke your belief in destiny. Ignore recent research that finds that some long-term damage to your body, especially your heart and circulatory system, may already be occurring during the "pre" phase.

- Maintain a sedentary lifestyle. Don't exercise. Take the elevator and escalator rather than stairs whenever possible. Park close to the store or, better yet, take advantage of valet parking. Disregard the fact that just 30 minutes a day of moderate physical activity together with a 5 to 10 percent reduction in body weight reduces your risk by 58 percent.

- If you've had gestational diabetes during your pregnancy, don't worry. Once you've had it, you are more than seven times as likely to develop type 2 diabetes as women who didn't have diabetes in pregnancy.

- And last: Write off the study by the National Heart, Lung and Blood Institute that says you can lower your risk of developing diabetes by as much as 80 percent if you adhere to a combination of lifestyle changes including exercising more, lowering your alcohol consumption, quitting smoking, avoiding obesity and eating high-fiber, low-fat foods. After all, what do the scientists at the National Heart, Lung and Blood Institute know about these things?

Sheryl Kraft is a freelance journalist and essayist based in Connecticut. Sheryl's work has appeared in Prevention Magazine, healthywomen.org, JAMA, AARP, and Weight Watchers, among other publications.

Comments (1)
Post a Comment

I hate articles like this from people who don't have a clue about diabetes. Diabetes is much more complicated than choosing brown rice over white. (As a Type 1 diabetic myself, I would stay away from both). While I wouldn't disagree about lifestyle improvements, I am sick and tired of diabetics being blamed for their disease.The reality is that you can have a very healthy lifestyle and still get diabetes in one form or another.

Diabetes is a disease involving the pancreas. While some folks have problems making insulin, others make insulin but their bodies are resistant to utilizing it. While "holier than thou" people proclaim that overweight people are causing their diabetes, there are many other theories that it can be the reverse, diabetes might actually be causing obesity.

Another theory is that a high carbohydrate/low fat diet has contributed immensely to an increase in diabetes. There is also a genetic component to diabetes. There are various types, Type I, Type II, and Type 1.5 (which can be determined by a special test). Please stop handing out advice to people on a disease that is devestating to many. By the way, oatmeal is extremely high carb and probably more damaging to my body than eggs and 2 strips of bacon I often have for breakfast. As a Type I diabetic (I did not get this disease through any fault of my own) on a pump, I certainly won't be taking your opinionated advice any time soon. What's next, blame people for getting cancer?

Posted by Carol Will on 1.5.12 at 11:54
Comment:

Name:

Password:

New User/Guest?

Find it Here:
keyword:
search type:
search in:

« Previous   |   Next »
Print Email RSS feed

Wellness
Rest isn’t always the answer to chronic pain.
Paradise Regained
Valley author Suzanne Strempek Shea’s new book looks at a mother’s remarkable response to tragedy
Wellness: Cord Blood Banking
Why new parents need to educate themselves about cord blood banking
Wellness: Gut Check
The new science of good bacteria
The Burden of Caring
A Valley journalist delves into the challenges faced by family caregivers.
Wellness
Refusing vaccination puts others at risk.
The Vegan-in-Chief
T. Colin Campbell makes friends and enemies by advocating against meat and dairy.
Wellness: No More Heartburn, No More Drugs
Food is the medicine in the program for healing the digestive system offered by Valley nutritionist Craig Fear.