Healthy Lifestyle Fall 2016 by Statesboro Herald

Fall 2016 A Special Supplement to

Smart Snacking 5 low-calorie

snacking solutions

Defeating Diabetes

How to manage prediabetes and diabetes

Juggling Family &Fitness

How new parents can find time for physical activity

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4 Simple ways to stay fit all year long 5 5 low-calorie snacks that stray from the norm 6 Get fit the smart way

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7 Unique ways to exercise at home

8 Steps to achieve a better work-life balance

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9 How new parents can squeeze in physical activity 10 Sleep right – How to ensure a more restful night’s sleep 11 Pros and cons to detox cleanse diets 12 Probiotics can be part of a nutritious diet 12 Diabetic vision changes

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13 Managing prediabetes or diabetes 13 Did you know – prediabetes 14 ‘Healthy foods’ that may cause weight gain

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Healthy Lifestyles | Fall 2016 | www.statesboroherald.com

8 What athletes should know about shin splints

Simple ways to stay fit all year long

Healty Lifestyles | Fall 2016 | www.statesboroherald.com

Joining an exercise group is one way men and women can stay motivated and maintain healthy weights year-round.

any people find it easier to maintain their beach bodies during summer than they do throughout the rest of the year. Summer weather encourages people to get off the couch and enjoy the great outdoors, and many people prefer to eat lighter meals during the summer to combat the heat and humidity. But once the dog days of summer give way to autumn, the motivation to stay in beach shape tends to wane. Couple that dwindling motivation with the tendency to eat larger, heartier meals as the weather gets colder, and it’s easy to see why so many people gain weight over the last several months of the year and into the new year. But maintaining a healthy weight year-round promotes long-term health and reduces a person’s risk for various ailments and diseases, including heart disease and diabetes. The following are a handful of strategies men and women can employ as they try to turn their beach bodies into the bodies they see in the mirror all year long. Keep setting goals. As winter heads toward spring, many people set short-term goals to motivate them to get back into beach shape. That’s a highly effective strategy that need not be exclusive to late winter. Setting

short-term fitness and dietary goals throughout the year can keep you from falling back into bad habits. Tie your goals into the season to increase your chances for success. For example, resolve to run outdoors or cycle a certain number of miles each week in autumn, when the weather is still conducive to physical activity and the scenery is idyllic. When winter

arrives and exercising outdoors is no longer viable, commit to attending a few fitness classes per week at your gym. Switch up your workout routine every few weeks. Boredom also can affect people’s ability to maintain healthy weights year-round. Adhering to the same exercise routine for months on end can grow tedious. The body can even grow accustomed to the same workout routine, meaning you won’t be getting as much out of your exercise sessions as you might if you switch things up. If you find your daily workouts taking a turn toward the mundane, switch up your routine by changing exercises or signing up for classes that interest you. Find healthy seasonal foods. Many people prefer to buy locally sourced and/or in-season foods, recognizing the positive impact that such dietary habits can have on the environment. That commitment to buying healthy, locally grown foods can be tested as the seasons change and the offerings at your local market change along with them. Educate yourself about

which foods are in-season in your area throughout the year, opting for the most nutritious foods you can find. Buying in-season foods saves you money, and you will also feel good about staying on a nutritious, ecofriendly track. Join an exercise group or sports league. The buddy system is an effective way to stay committed to a fitness regimen, but if you cannot find a friend or family member to brave cold winter treks to the gym with you, then consider joining an exercise group or competitive sports league. As summer turns to autumn, join a road runner’s club to motivate you to run. When harsh weather makes running outdoors too difficult, sign up for a winter sports league. Such groups or leagues get you off the couch and provide great opportunities to meet like-minded men and women who have made their own commitments to staying fit. Staying fit all year long is a challenge for many people. But maintaining that beach body even after summer has come and gone need not be so difficult.

5 low-calorie snacks that stray from the norm S

high in polyphenols, which are antioxidants that have been linked to reductions in heart disease and certain cancers. Air-popped popcorn that is prepared without any oil is your best option, as a cup of such popcorn may only add up to about 30 calories. Avoid adding salt or butter or purchasing premade popcorn that is heavy on both, as both ingredients can compromise the health benefits of popcorn. 2. Nonfat Greek yogurt: Though it’s not as low in calories as popcorn, nonfat Greek yogurt is still a lowcalorie snack that’s high in protein. Nonfat Greek yogurt may have as much as two times the amount of protein as traditional yogurts, and that’s beneficial because protein helps you feel full longer, which should help you maintain a healthy weight and avoid overeating. Nonfat Greek yogurt also tends to have less sugar than traditional yogurts, and its creamy texture gives many people the impression that they are eating something decadent. 3. Hummus: Made primarily from ground chickpeas, hummus is a protein- and fiber-rich

snack that has been linked to a host of health benefits, including a reduced risk for heart disease and certain types of cancers. Dip vegetables such as baby carrots into hummus, and you’ll have a low-calorie snack that’s also high in vitamin A and beta carotene. 4. Pistachios: Many people might read the labels of pistachios and be turned off by the fat content. But pistachios are low in saturated fat and high in protein, and a couple dozen pistachios may only amount to about 95 calories. Eat pistachios raw and do not add salt, which can negate their health benefits. 5. Grapes: Grapes might not be as popular as potato chips or other widely available snacks, but they are great sources of vitamin K and are loaded with antioxidants. Grapes are loaded with water, making them a filling snack that can help men and women avoid dehydration. According to the U.S. Food and Drug Administration, one cup of grapes can provide as much as 5 percent of the recommended daily value of dietary fiber despite containing just over 100 calories.

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nacking may not seem like part of a healthy diet, but the right snacks can help men and women fight midday hunger without contributing to unwanted weight gain. The following low-calorie snacks won’t compromise adults’ efforts to maintain healthy weights, and they might prove useful as men and women look for that extra boost during the day. 1. Popcorn: Popcorn is low in calories and a good source of dietary fiber. Popcorn also is

Get fit the smart way

Healty Lifestyles | Fall 2016 | www.statesboroherald.com

Staying motivated and avoiding injury can help people get in shape and maintain healthy lifestyles for years to come.

you on the most effective activities for people with your condition. Healthy individuals may be cleared outright and can begin their fitness regimens immediately. It’s also wise to inform doctors of fitness plans and goals so they can help track your progress.

xercise is an important component of a healthy lifestyle. Many people establish bold fitness goals with a mind toward getting in shape. It’s tempting to jump right in, especially when friends or relatives reach their own fitness goals. However, inactive men and women risk injury when diving right in and not taking a gradual approach to fitness and weight loss regimens. To reap the most rewards from exercise, take the proper precautions and follow these guidelines. Speak with your doctor before beginning an exercise regimen. Get medical clearance before you begin a new exercise regimen, especially if you have any preexisting medical conditions. Your doctor may suggest certain modifications that can reduce strain on certain parts of the body or advise

Don’t eat heavy meals before exercising. Avoid large meals before engaging in strenuous physical activity. A light, healthy snack gives you a little fuel without affecting your ability to exercise. After eating, the body diverts blood flow to the gastrointestinal tract to aid with digestion. Exercising while this blood flow is centralized in the gastrointestinal tract may cause muscle cramps or generalized weakness. Nutrition experts at the University of California, Los Angeles, say that people who exercise strenuously on a full stomach also may experience reflux, hiccups, nausea, and vomiting. Wait at least an hour after eating full meals to exercise. Warm up. It’s important to warm up muscles before beginning a workout. Stretches, light movements and range of motion exercises can improve flexibility and prepare the body for more to come. If muscles aren’t fully stretched and warm, injuries like strains and tendon tears may occur. Take the time to warm up; otherwise, you may find yourself on the sidelines. Wear the appropriate equipment. Invest in quality athletic shoes and other equipment made for the activity you will be performing. The right equipment can help prevent injury. Athletic shoes that fail to provide adequate support can increase your

risk of injury. Good shoes do not have to cost a fortune, as there are plenty of brands that will work quite well. If you need suggestions, discuss your exercise regimen and goals with a podiatrist or orthopedist. Orthotic inserts can be used to modify footwear and provide additional support. You also may need equipment specific to a given activity. For example, wrist supports and quality gloves are essential for kickboxing classes. Speak with a trainer or gym employee if you need assistance. Take weather into consideration. Ice, snow, rain, and wind can make jogging or other outdoor activities more challenging, if not dangerous. Always exercise caution when your workout regimen involves exercising outdoors. Stay indoors if you see thunder and lightning. Stay hydrated. The Better Health Channel of the Victoria State Government says a person can lose around one and a half liters of fluid for every hour of exercise. Drink water before, during and after each exercise session. If you need water while exercising, take small sips. Be aware of your body. Take notice of how you feel. If something doesn’t feel just right, then stop immediately, rest and/or seek medical attention. Pace yourself and take the time to rest. Don’t try to do everything all at once. Slowly build up your durability and stamina by gradually increasing the intensity of your workouts. Give yourself time to recover between workouts as well. Exercise is a key part of a healthy lifestyle. Remember to do so safely and effectively.

Unique ways to exercise

at home

Hit the stairs. Many gyms have StairMaster® products that can be used for high-intensity interval training, calorie-burning workouts and/or improving flexibility. While you might not be able to duplicate the effects of such equipment at home, you can take to the stairs in your home, walking up and down the staircases in your home to squeeze in some aerobic exercise. If you want to increase the intensity level, fill a backpack with some weights. Dust off the jump rope. Jumping rope is an inexpensive, effective way to burn calories and improve muscle tone. When confined to your home, jump rope in the garage or, weather permitting, in the driveway or backyard. Jumping rope is great cardiovascular exercise and can strengthen the upper and lower body. Men and women who have histories of joint paint, including problems with their knees, ankles and/or hips, should consult with their physicians before adding jumping rope to their exercise routines. Embrace crunch time. Crunches are another effective way to exercise at home. Crunches don’t require a lot of space, making them great exercises for apartment dwellers or homeowners whose homes are less than conducive to exercise. Crunches strengthen the core and can help establish muscle tone. Crunches also burn calories. Be sure to adhere to proper form when performing crunches, as the wrong form can increase your risk of injury. Become a squatter. You can become a squatter without breaking any laws. Unlike squatters who set up residence in a home without the permission of the homeowners, men and women who squat in their own homes are performing exercises that benefit various parts of their bodies. Squats can be performed with or without weights, and either option can help tone your legs and buttocks, strengthen your core and improve your flexibility. Be sure to use proper form when performing squats. If you have never done squats in the past, first get the form down without using weights, only moving on to squatting with weights after you have mastered the form and if you feel like you want to. The confines of a home may not always be conducive to exercise. But fitness enthusiasts who find themselves unable to get out of the house can still get a workout in.

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ven the most devoted exercise enthusiasts sometimes encounter obstacles that make it hard for them to squeeze in their regular workouts. Weather can affect outdoor exercise enthusiasts, while busy work schedules can make it difficult to get to the gym. When unforeseen consequences compromise your ability to stick to your normal workout routine, working out at home might be your only option. The following are a handful of ways to exercise at home when leaving the house is out of the question.

Healty Lifestyles | Fall 2016 | www.statesboroherald.com

What athletes should know about shin splints

Steps to achieve a better work-life balance

M Athletes and runners are at risk of developing shin splints.

xercising more is a primary goal for many people, especially those interested in losing weight. Athletes also look to increase the time they spend exercising as new seasons draw near. While additional exercise can benefit many people, those who frequently perform weight-bearing exercises or repetitive motions, such as running, dancing and jumping, may find themselves battling shin splints. Also known as tibial stress syndrome, shin splints are a condition marked by pain in the shinbone, also known as the tibia. Shin splints are common among athletes and dancers who spend so much of their time on their feet. The Mayo Clinic says shin splints are caused by repetitive stress on the shinbone and connective tissues that attach muscles to the bone. Shin splints typically appear

when there is a sudden increase in distance or intensity of a workout schedule. Shin splints are characterized by tenderness, swelling, soreness, and/or pain along the inner part of the lower leg. While the pain may stop when the body stops exercising, eventually that pain can transform into continuous pain. Many cases of shin splints can be alleviated through rest, icing and other self-care methods. Wearing proper footwear and modifying exercise routines can help ensure that shin splints are not a recurring problem. Should shin splints not clear up on their own, or if over-the-counter pain relievers prove ineffective at managing pain, then athletes should contact their physicians. Doctors will likely try to determine if the pain is caused by something other than shin splints.

any people face the challenge of balancing work and family. Workloads may be hefty on both fronts, and the pursuit of a healthy balance between home and career may seem like an unattainable goal. Stress can build from feelings of being pulled in too many directions. According to Mental Health America, stress can compromise a person’s ability to concentrate, lead to feelings of irritability or depression, negatively affect personal relationships, and weaken immune systems, increasing a person’s susceptibility to a variety of ailments. Research even indicates chronic stress may double a person’s risk of having a heart attack. The desire to have a fulfilling career and a full life at home is a goal shared by millions of people across the globe. But it’s important that one’s pursuit of such goals not come at the expense of personal health. Living a fulfilling life often involves finding the right work-life balance, and the following tips can help make that possible. Establish your priorities. Make a list of the things that are most important to you. Having this list put on paper can make goals more attainable. Think about the main things you want to focus on in life and go from there. Learn to manage your time. One of the keys to creating a work-life balance is to hone your time management skills. Effective time management can help you fit more in without feeling rushed or anxious. Start by determining just

how much time you need to perform certain tasks. Then divide up the day accordingly. You may find that by waking up an hour earlier each day, you achieve a lot more without affecting your well-being. Quiet time at home in the morning can be a prime time to fit in a workout or catch up on paperwork. Don’t procrastinate. Stick to your schedule so you don’t feel stressed and as if you are constantly rushing around. Complete one item before you move on to the next. Communicate effectively with your bosses. Be honest with your bosses or colleagues if you feel like work is negatively impacting your home life. Supervisors may be flexible and receptive to feedback if it means keeping good employees happy and productive. Bosses may allow you to work from home or be willing to arrange a flex schedule. Unplug at home. When spending time at home with your loved ones, disconnect from your devices, especially those that connect you to work. Making yourself too available for work can be a detriment to your health and family. Divide your responsibilities. Allow family members to tackle some chores or other household duties so it will free up more time to spend together. Schedule a mental break each day. Give yourself time to perform one activity per day that you really enjoy. This will help you recharge and manage stress even further. Activities may include sports, hobbies or exercise. Finding the right balance between work and family requires some maneuvering and practice, but it can be achieved with planning, organization and communication.

How new parents can squeeze in physical activity

may not replace the vigorous workouts new parents are accustomed to, they may help men and women maintain healthy body weights. Skip shortcuts. Physical activity can be embraced just about anywhere. Though you may be used to daily workouts at the gym, such excursions may no longer fit into your schedule. To counter your reduced hours at the gym, skip the shortcuts you have grown accustomed to taking. For example, take the stairs up to your office instead of the elevator and park further away so you can squeeze in some cardiovascular exercise. Skipping shortcuts is a great way to burn calories and can help you maintain a healthy weight even if you are no longer pushing yourself to the limit at the gym each day. Spread your workouts out over the course of the day. Many people tend to get all of their daily physical activity in one fell swoop. But that’s mainly done for convenience and not necessarily effectiveness. Workouts can still be effective if you spread them out over the course of the day. Exercising in small intervals throughout the day may help you maintain your energy throughout the day, and that should be especially appealing to parents of newborns.

Squeeze in a quick workout each time your child naps throughout the day, and do your best to meet your daily quota while your spouse is tending to the baby. Continue setting fitness goals. Once your child comes home, it’s easy to fall into a routine that does not include exercise. But your long-term health depends on a host of factors, including how physically active you are. Keep setting fitness goals even if it seems like you will have no time once your child is born. These goals can motivate you to find time for exercise no matter how much your lifestyle has changed. Take your child along. When the weather permits, include your child in your exercise routine by taking the baby along with you on walks or bike rides. Purchase a fitness stroller so you can continue to jog even while you look after your child. New parents need not abandon their exercise routines upon welcoming their child into the world. A concerted effort on the parts of moms and dads can ensure they continue to get adequate exercise each day.

Healthy Lifestyles | Fall 2016 | www.statesboroherald.com

ew parents face a host of challenges upon bringing their bundles of joy home for the first time. One of those challenges is altering their lifestyles so they can more capably tend to their child’s needs. Though expecting parents no doubt anticipate changing their lifestyles to accommodate their growing families, few may know the specifics of how their lifestyles will change. Though each couple is different, many couples see their exercise habits change dramatically upon the birth of their child. A 2011 study from researchers at the University of Minnesota found that both mothers and fathers had lower amounts of physical activity compared with nonparents. Mothers who participated in the study reported engaging in 2.36 hours of moderate-tovigorous physical activity, or MVPA, per week, while women without children reported engaging in 3.19 hours of MVPA per week. The disparity was even greater among fathers, who reported getting 5.33 hours of MVPA per week compared to 6.89 hours of MVPA per week for men without children. Finding time to exercise can be difficult for anyone. But new parents may find it especially difficult to get daily physical activity. While the following ideas

Sleep right

Healty Lifestyles | Fall 2016 | www.statesboroherald.com

How to ensure a more restful night’s sleep

dequate sleep is an essential element of a healthy lifestyle. But as beneficial as a good night’s rest is, restful sleep is proving elusive for millions of people across the globe. According to the American Academy of Sleep Medicine, 10 percent of adults in the United States have a chronic insomnia disorder. That translates to roughly 32 million people in the United States. alone who struggle to fall asleep or stay asleep at least three times per week for at least three months. Sufficient sleep boosts

energy levels and makes it easier to focus and concentrate, while insomnia contributes to poor memory, disturbs mood and leads to daytime sleepiness. But insomnia is not just harmful to individuals. The AASM notes that researchers estimate that insomnia costs an estimated $63 billion in lost work performance each year in the U.S. Combating insomnia is no small task, but the following healthy sleep habits may help men and women overcome their bouts of insomnia and get more restful sleep.

Avoid too many beverages before bedtime. Drinking water or beverages that include caffeine or alcohol too close to bedtime can interrupt sleep or make it difficult to fall asleep. Too much water before going to bed may lead to nightly bathroom breaks that interrupt your sleep. Along those same lines, alcohol consumed too close to bedtime may make it easy to fall asleep fast, but you’re likely to wake up once the effects of the alcohol wear off, which can be very soon after your head hits the pillow. In addition, avoid caffeinated beverages in the late afternoon or evening, as caffeine stimulates the central nervous system and may compromise your ability to fall asleep. Nicotine also serves as a stimulant, so smokers fighting insomnia should avoid tobacco products in the hours before they plan to go to bed. Get out of bed if you can’t fall asleep. The AASM recommends getting out of bed if you haven’t fallen asleep within 20 minutes of lying down. The longer you lay in bed without falling asleep, the more likely you are to dwell on your sleeping problems. If you need to get out of bed, spend some quiet time reading a book in another room before returning to bed.

Dim the lights inside your home. Two to three hours before bedtime, dim the lights in your home. Dim lighting signals to your brain that it should begin making melatonin, a hormone that is closely associated with sleep. Eliminate potentially distracting sounds. A poor sleep environment can contribute to insomnia, and distracting sounds can make it hard to fall asleep. Fix distractions such as leaky faucets and close bedroom windows if nearby traffic is compromising your ability to fall asleep at night. If necessary, use a white noise machine that blocks out distractions but contributes to a consistent sleep environment. Use your bed only for sleep and sex. Resist the temptation to finish watching a movie, television show or ballgame in bed, using your bed only for sleep and sex. If you grow accustomed to working in bed or watching television in bed, you may have trouble falling asleep once you turn the lights off and close your eyes. More information about combatting insomnia is available at www. sleepeducation.org.

Pros and cons to detox cleanse diets D

Cons

Potential for nutrient deficiency: Restrictive eating may deprive the body of certain nutrients it needs to remain in optimal shape. Nutrient deficiency can be dangerous, so it’s important to proceed with caution. Weight loss concerns: If your goal is to lose weight, do not expect detox diets alone to produce permanent weight loss. Many people experience weight gain after they stop a detox, says the health resource Everyday Home Remedy. Weight loss is better achieved gradually and through consistent healthy eating and exercise than through a cleanse. Potential to overextend detox diets: Some people extend a detox for longer than is recommended in an effort to experience greater gains. They may feel that two or three weeks of a cleanse may be doing more good than simply one week. This is not a good idea because you can deprive your body of the balance of foods it needs to thrive. Detox diets can be short-term dietary options that bring about renewed vigor and health. Speak with a doctor and nutritionist to determine if a cleanse is best for you.

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etox diet adherents tout the benefits of cleansing their bodies. The detox craze can be confusing, and misinformation regarding the best way to proceed with a cleanse only illustrates the emphasis men and women considering detox diets must place on learning as much about them as possible. Detoxing involves changing one’s diet for a predetermined period of time for the purpose of ridding the body of unhealthy, potentially toxic substances. While there may be some immediate weight loss associated with detoxing, losing weight is not the main purpose of detoxing. Men and women have various detox options to choose from, including some that target specific areas of the body or others that aim to improve overall health. Detox diets tend to be restrictive diets, which may not make them practical for everyone — particularly those who may have health ailments or specific dietary needs. Consult with a physician prior to beginning a detox diet to ensure it will not interfere with any treatments. In addition, it can help to weigh the advantages and disadvantages of detox diets to determine if doing a cleanse is the right choice for you.

Pros

Eliminate poor eating habits: Cleanses may help you to take better inventory of your eating habits and encourage you to make healthy choices in the process. Detox diets require that their adherents eliminate particular foods for a period of time, and in many instances, these off-limits foods are overly processed items that may not be the best food choices in the first place. Increase vitality and energy levels: Detox diets can sometimes increase one’s energy and stamina. This can translate into more motivation to exercise or be active. New foods: A detox may require you to increase consumption of whole foods and participate in “clean eating.” Eating cleanly is about selecting the healthiest options in each of the food groups. You may be exposed to new ingredients and discover healthy options you love. Benefit the immune system: You may find that healthy eating has positive effects on your immune system. This may make it easier to fend off illnesses or improve recovery time on those occasions when you get sick.

Probiotics can be part of a nutritious diet

Healty Lifestyles | Fall 2016 | www.statesboroherald.com

robiotics can help people combat gastrointestinal distress. Some probiotics can help prevent diarrhea that occurs as a side effect from antibiotics, and they may also be beneficial to those who suffer from irritable bowel syndrome and conditions that affect the gastrointestinal tract. Probiotics are living microorganisms found in certain foods, most notably yogurt and kefir. They also may be found in products that are not taken orally, such as skin creams. Probiotics may be concentrated in dietary supplements well. According to the National Center for Complementary and Integrative Health, probiotics are healthy bacteria that help bodies to function properly by aiding in the digestion of food. Probiotics also destroy disease-causing microorganisms.

Researchers have studied probiotics to determine their potential role in people’s personal health. Preliminary data suggests that probiotics can be useful in helping with stomach upset from infections and taking antibiotics. Probiotics are also being examined to determine if they can be used to combat allergic disorders, such as hay fever or eczema. Probiotics also may be useful in the fight against oral health problems that stem from bacteria, like periodontal disease. Researchers also are looking into whether probiotics can be useful in treating the common cold or reducing the severity of the flu. The Mayo Clinic says side effects to probiotics are rare, and many healthy adults can safely add probiotic-heavy foods or probiotic supplements to their diets. But before including probiotics in your diet, speak with your doctor

Probiotics, like those found in yogurt, may improve gastrointestinal health. to make sure there will be no drug interactions or other adverse side effects. More research is needed into the

health benefits of probiotics, but there’s encouraging evidence that these live microorganisms can do much to improve personal health.

Diabetic vision changes

Routine eye examinations can help doctors diagnose diabetes early. Such examinations also are important in the management of the disease and the prevention of vision loss.

iabetes affects 23.6 million people in the United States and close to three million people in Canada. While diabetes can be

accompanied by many different symptoms, some people are surprised to learn that diabetes can affect the eyes and vision.

Changes in vision are sometimes the earliest warning signs of the presence of diabetes or prediabetes. Diabetic eye disease is its own stand-alone condition, and the National Eye Institute points out that diabetic eye disease comprises a group of eye conditions that affect people with diabetes. These may include retinopathy, macular edema, cataracts and glaucoma. All forms of eye disease can potentially cause severe vision loss or blindness. Those with diabetes also can experience xanthelasma, or yellowish collections of cholesterol around the eye area. What’s more, diabetes can put individuals at risk of developing conjunctival bacterial infections (pink eye), as well as corneal erosions, corneal defects and subsequent dry eyes. According to the American Diabetes Association, people with diabetes are at a 40 percent greater risk of suffering from glaucoma than people without diabetes. The longer someone has had diabetes, the more common glaucoma is. Diabetics also are 60 percent more likely to develop cataracts. Vision checkups and care are an important part of living with diabetes. Routine eye examinations can head off potential vision problems and have been known to alert doctors to the presence of diabetes before patients know they have it. During a comprehensive dilated eye exam, eye doctors will examine all areas of the

eye to check for illness. Pressure on the eye will be tested, as glaucoma can cause elevated pressure. The doctor also will check for any clouding of the eye lens. When an eye is dilated, doctors can examine the retina at the rear of the eye. Points that will be checked include: • changes to blood vessels, including any leaking blood vessels or fatty deposits • swelling of the macula • damage to nerve tissue • health of the retina, and whether there are any tears or detachments While many of the vision loss problems associated with diabetes are irreversible, early detection and treatment can reduce the risk of blindness by 95 percent, advises the NEI. Controlling diabetes slows the onset and worsening of visual symptoms. People with diabetes may need to see their eye doctors more frequently and have a greater number of dilated exams to ensure eyes are still in good health. To keep diabetes in check, follow a doctorrecommended diet, monitor your blood-sugar levels and get plenty of exercise. Eye doctors and primary care providers can work together to ensure that all symptoms of diabetes — whether visual or otherwise — are treated effectively.

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Managing prediabetes or diabetes of diabetes figures to rise from 8 percent in 2011 to 10 percent by 2030. Preventing diabetes should be a priority for men, women and children, but management must take precedence for the millions of people who have already been diagnosed with prediabetes or diabetes. According to the American Heart Association, making healthy food choices is an essential step in preventing or managing diabetes. Making those choices can be difficult for those people who have never before paid much attention to their diets, but the AHA offers the following advice to people dealing with prediabetes or diabetes. Limit foods that may worsen your condition. Some foods, including fiber-rich whole grains and fish like salmon that are high in omega-3 fatty acids, can help people with prediabetes or diabetes. But many more foods must be limited, if not largely ignored. Limit your consumption of sweets and added sugars, which can be found in soda, candy, cakes, and jellies. It’s also good to limit your sodium intake and resist fatty meats like beef and pork. Document your eating habits. The AHA recommends that people with prediabetes or diabetes maintain a food log to see how certain foods affect their blood glucose levels. Within 60 to 90 minutes of eating, check

Did you know?

A prediabetes diagnosis means you have higher than normal blood glucose levels, but not high enough to be considered diabetes. Excessive glucose in the blood can damage the body over time, and those diagnosed with prediabetes are at risk for developing type 2 diabetes, heart disease and stroke. According to the National Institute of Diabetes and Digestive and Kidney Diseases, the majority of people with prediabetes do not have any symptoms. The condition is typically revealed after blood tests indicate blood glucose levels are higher than normal. Being overweight and living an inactive lifestyle are two of the biggest risk factors for prediabetes, and doctors may recommend that men and women 45 and older, especially those who are overweight, be tested for prediabetes. Those who have been diagnosed with prediabetes will not necessarily develop diabetes down the road. In fact, the NIDDK notes that men and women who lose at least 5 to 10 percent of their starting weight can prevent or delay the onset of diabetes and may even be able to reverse prediabetes.

your blood glucose levels to see how your body reacts to the foods you eat. As your food log becomes more extensive, you will begin to see which foods match up well with your body and which foods you may want to avoid. Plan your meals. Hectic schedules have derailed many a healthy lifestyle, but people who have been diagnosed with prediabetes or diabetes do not have the luxury of straying from healthy diets. Plan your meals in advance so your eating schedule is not erratic and your diet includes the right foods, and not just the most convenient foods. Bring lunch and a healthy snack to work with you each day rather than relying on fast food or other potentially unhealthy options in the vicinity of your office. Embrace alternative ingredients. Upon being diagnosed with prediabetes or diabetes, many people assume they must abandon their favorite foods. But that’s not necessarily true. Many dishes can be prepared with alternative ingredients that are diabetes-friendly. In fact, the AHA has compiled a collection of diabetesfriendly recipes that can be accessed by visiting www. heart.org. A prediabetes or diabetes diagnosis requires change, but these conditions can be managed without negatively affecting patients’ quality of life.

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iabetes and its precursor is a major problem, both in the United States and across the globe. In 2015, a study published in the Journal of the American Medical Association revealed that nearly 50 percent of adults living in the United States have diabetes or prediabetes, a condition marked by higher than normal blood glucose levels that are not yet high enough to be diagnosed as diabetes. Meanwhile, the World Health Organization reports that the global prevalence

Healty Lifestyles | Fall 2016 | www.statesboroherald.com

‘Healthy foods’ that may cause weight gain

desire to lose weight compels many people to pursue healthy lifestyles. Foods dubbed as “healthy” foods may not help people lose as much weight as they hope. Consumers should realize that, while there are many healthy options available, even foods billed as healthy can cause weight gain if overdone. Cereals: Many cereals contain whole grains and a bevy of nutritious ingredients, but many are also high in sugar and other refined grains that aren’t nutritionally sound. Always read food labels to review ingredients before purchasing new foods. Don’t go by what the front of the package says or any “healthy” buzzwords used. The nutritional information will be telling, listing the amount of sugar, calories and refined carbohydrates, which can derail healthy eating. Juices: Juice seems like a healthy choice, but whole fruits are the better option. Juices may not retain the peels of the fruits, which tend to contain the fiber and the bulk of the nutritional content. Juice may also be loaded in calories, whereas whole fruit tends to be low in calories. Granola: Granola is full of healthy

Coffee and colon health

C ingredients, but it also may contain other ingredients that can be high in fat, like oils or nuts. Granola is best when eaten in moderation. Good fats: Certain superfoods contain a lot of nutritional benefits, but may be high in fats as well. For example, avocados contain fiber, vitamin C, vitamin E, and potassium, among other antioxidants, and can be quite filling. However, they also are calorically dense, so keep an eye on serving sizes. Wine: The health benefits of red wine have been widely touted. People who consume wine may be at a reduced risk for heart disease, Alzheimer’s disease and certain cancers. Red wine also may help keep weight gain in check. But it’s important to avoid overconsumption of red wine. A fiveounce serving is roughly 130 calories, and too many glasses of wine can impair your judgment. Yogurt: Check the labels on your favorite yogurts. Yogurt is a great source of protein, but that may be offset by sugar or chemical additives. Plain Greek yogurt is a smart choice, and you can supplement yogurt with fresh fruits.

offee compels many people to rise out of bed every morning. While individuals have many reasons to drink caffeinated beverages, the most notable is often the pep such beverages provide. But coffee, tea and other caffeinated beverages actually may provide additional benefits, including helping to fend off disease, including colorectal cancer. The American Cancer Society estimates that, in the United States, more than 95,000 new cases of colon cancer and 39,000 new cases of rectal cancer will be diagnosed in 2016. Colorectal cancer is the third most common cancer diagnosed in men and women. However, coffee may help reduce instances of colon cancer. A study titled “Coffee Consumption and the Risk of Colorectal Cancer,” which was published in the journal Cancer Epidemiology, Biomarkers & Prevention, found that regular coffee consumption inversely correlates to colorectal cancer risk. Coffee has

been identified as a protective agent against colorectal cancer, as several of its components affect the physiology of the colon and can make cancerous cells less likely to take root there. The Journal of the National Cancer Institute also substantiates these claims. Frequent coffee consumption has been associated with a reduced risk of colorectal cancer in a number of case-control studies — for both men and women. Drinking coffee may not only help keep cancer at bay, it may boost the survival rate from colon cancer, too. Information from a study published in The Journal of Clinical Oncology stated that colon cancer patients who are heavy coffee drinkers have a far lower risk of dying or having their cancer return than those who do not drink coffee. Significant benefits start at two to three cups per day. People who consumed four cups of caffeinated coffee or more a day had half the rate of recurrence or death than non-coffee drinkers. Other data indicates caffeine alone may not be behind the reduced cancer risks and rates — it may be the coffee itself. Researchers at the University of Southern California Norris Comprehensive Cancer Center of Keck Medicine found that decreased colorectal risk was seen across all types of coffee, both caffeinated and decaffeinated. According to Dr. Stephen Gruber, the author of the study, coffee contains many elements that contribute to overall colorectal health, which may explain coffee’s preventive properties. Caffeine and polyphenol can act as antioxidants, limiting the growth of potential colon cancer cells. Melanoidins generated during the roasting process have been thought to encourage colon mobility, and diterpenes may prevent cancer by enhancing the body’s defense against oxidative damage. Although data continues to suggest that coffee can help reduce colorectal cancer risk and survival rates, additional information is still needed before doctors can start recommending coffee consumption as a preventative measure.

Medication mismanagement can be prevented

Understand why each medication is being prescribed. Ask your pharmacist and doctor to explain why each medication is prescribed. This information should be printed on the prescription label. Some drugs designed for one symptom may actually be used to treat other issues as well. Ask for help. Some seniors may benefit from friendly reminders from a loved one regarding when to take certain medications, especially if they need to take multiple doses throughout the day. Cognitively impaired seniors may require the services of a visiting nurse or another caregiver.

Keep a running list of medications. Maintain a list of all medications being taken, noting both prescription and over-the-counter medications and any supplements and herbs. Provide a copy to any new doctors you visit and any new pharmacies you patronize.

Recognize that not all medications are right for seniors. The American Geriatrics Society maintains a list of medications that older adults should avoid or take with extreme caution. Some drugs pose a high risk of side effects or interactions, while others are less effective. Discuss alternatives with your physician if you are prescribed one of these medications.

Use pill sorters. Medication sorters can keep medications organized and eliminate some of the personal error in medication management. Organizers have daily slots and may also differentiate between nighttime and daytime

Keep a medication diary. Record any side effects that occur and how the medications make you feel. Always bring up issues promptly with a doctor. Proper medication management can help seniors avoid drug-related accidents or worse.

Omega-3 powerhouses mega-3 fatty acids are a group of polyunsaturated fatty acids that play an important role in relation to many functions of the body. The fatty acids EPA and DHA are wellknown and found in fatty seafood, such as tuna, salmon and some shellfish. These fatty acids may be added to different foods as well, including dairy products and infant formulas. Studies have shown that diets rich in omega3s may reduce a person’s risk for heart disease. Omega-3s have been associated with lower triglyceride levels, which can contribute to heart

medications.

health. Consuming seafood or fish oil supplements also may be helpful in curbing the joint pain and stiffness associated with rheumatoid arthritis. In addition, fatty acids may promote neurological health that can ward off depression and anxiety and may help people with ADHD manage their symptoms. Omega-3s also are crucial in the development of brain health for young children, which may translate into decreased risk of developmental delay and improved communication and social skills.

Healthy Lifestyles | Fall 2016 | www.statesboroherald.com

edication management is an important issue for seniors and their families. Failure to properly manage medications can threaten the lives of seniors, highlighting the emphasis families must place on ensuring seniors take their medications in strict adherence to their physicians’ instructions. Polypharmacy, or the taking of multiple medications for different conditions, can be a potential health hazard for the thousands of seniors who must manage health conditions with prescription drugs. Harmful drug interactions are a result of the confusion that can arise when seniors take multiple medications at the same time. The American Society of Health-System Pharmacists estimates

that more than 34 percent of senior citizens are prescribed medications by more than one physician, and 72 percent use medications they were prescribed more than six months prior. Many people also have begun “pharmacy shopping” to save money. According to a study published in 2010 in American Nurse Today, 44 percent of men and 57 percent of women older than age 65 take five or more medications per week, with some taking as many as 10. Medication confusion is one risk, but older adults also metabolize medications differently than young people. As a result, they may be more susceptible to overdose or other ill effects. Families looking to help seniors effectively manage their medications should consider the following tips.

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