The news made me worried—and bewildered. Was my healthy lifestyle not so healthy? What was I doing (or not doing) that was raising my blood sugar?
And what changes did I need to make to keep from developing type 2 diabetes and the scary complications I knew could come with it, such as heart disease, stroke, and blindness? MORE: 1. 0 Foods That Lower Your Blood Sugar Naturally. I decided to dig into the science. What I learned surprised and reassured me. But some experts say it also means that people are being labeled as having conditions that might never bother them. That could lead to unnecessary anxiety or side effects from taking unneeded medication.
Another downside is that once you have a label, getting rid of it can be extremely difficult, says H. Gilbert Welch, author of Less Medicine, More Health and a professor of medicine at the Dartmouth Institute. Consider this your primer on what it really means—and what you need to do next to stay healthy.
Your risk of high blood pressure (hypertension) increases with age, but getting some exercise can make a big difference. And if your blood pressure is already high. Is wine good for you? Most probably yes, but in moderation and as part of an overall healthy diet only. And these recommendations are limited to individuals with a. XPI The unit is comprised of 3 boards. The Mainboard, witch contains the DSP and a 1 bit PWM DAC for audio as well as headers for a HD44780 LCD, User Interface. 30 Days To A Healthier Heart Your simple week-by-week plan to lower your risk of heart disease by as much as 83% Sari Harrar January 29, 2013.
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Read the latest Cardiology news, opinion, conference coverage, thought leader perspectives, medical journal articles and more from theheart.org and Medscape. An international, peer-reviewed, Open Access journal that spans the spectrum of drug design and development through to clinical applications. The journal is. A recent study showed that people can lose weight while following the DASH eating plan and lowering their sodium intake. In a study of 810 participants, 1/3 were.
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Prediabetes. The American Diabetes Association estimates that 8. Americans, or more than 1 in 3, have prediabetes.
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You're at risk if you are over 4. People with certain ethnic backgrounds (including African American, Latino, or Pacific Islander) are also considered at high risk, as are women who have PCOS, a hormonal disorder that can affect fertility. In fact, the largest prevention study done to date found that lifestyle improvements lowered the risk of developing diabetes by 5. Okosun, director of the division of epidemiology and biostatistics at the Georgia State University School of Public Health. The A1. C test is becoming common because it's based on a simple blood draw that doesn't require fasting.
The lower your result, the better: A score of 5. Finding out that you have prediabetes might seem like you're entering dangerous territory, but research has shown that up to two- thirds of those with prediabetes who implement lifestyle changes over a 5- year period do not go on to develop diabetes. It's also worth noting that the A1. C test can be overly sensitive, flagging more people as having prediabetes than other screenings (such as an oral glucose tolerance test) would. The takeaway: Don't ignore the test's findings, but don't panic if you find out you . The largest prevention study done to date, the US Diabetes Prevention Program (DPP), found that lifestyle improvements lowered the risk of developing diabetes by 5.
MORE: 5 Blood Tests You Need After Age 5. Dodge Diabetes Action Plan. Discuss the pros and cons of the A1.
C test with your doctor. As I discovered, once you've had the test, it can be hard not to obsess about the results. If you haven't yet been tested, ask your doctor if you really need to be (and take the quiz at doihaveprediabetes. Keep an eye on the scale. You don't have to drop a lot of weight: Successful participants in the DPP lost 7% of their body weight—about 1. If you need support, consider joining the YMCA's version of the DPP (ymca.
Get serious about exercise. People in the DPP exercised for 1. Activity helps keep weight off and improve insulin sensitivity, boosting your body's ability to use insulin. Eat more fiber—lots more. It's the main food source for your gut's healthy microbes, which recent studies suggest can help your body control blood sugar.
The Institute of Medicine recommends at least 2. Good sources include beans, fruit, nuts, seeds, vegetables, and whole grains. Give up cigarettes. Smoking has been linked to insulin resistance, and smokers are 3. Get at least 7 hours of sleep a night.
To aim for more, head to bed earlier rather than sleeping in later: Too little shut- eye is a risk factor for diabetes, but staying up late may be one, too, according to research from Korea University College of Medicine. Limiting alcohol, cutting out afternoon caffeine, and powering off electronics at least an hour before bedtime are all smart ways to wind down so you drift off more easily. The sunshine vitamin may aid in glucose metabolism. A level of 4. 0 to 5. Barengolts. If you're not getting enough, your doctor may recommend that you take a daily vitamin D supplement. Activate your brown fat.
This special type of body fat is a burner of calories and glucose. Its main function is to generate body heat, so the best way to fire it up is to exercise in a cool—think 6. King, chief scientific officer at Joslin Diabetes Center and author of The Diabetes Reset. It may also help to lower your home thermostat to the mid- 6. Preosteoporosis (aka low bone density or osteopenia)Some 5.
Americans ages 5. National Osteoporosis Foundation, and 1 in 2 women over age 5. The most accurate way to measure bone density is with a dualenergy x- ray absorptiometry (DXA) scan, a kind of imaging that examines specific areas of the spine and hip bones. In postmenopausal women, results are compared with the bone density of a healthy woman in her 3.
T- score. A T- score between –1 and –2. T- score of –2. 5 or lower denotes osteoporosis. Many of us know or have read stories about frail women who break a hip and never fully recover—or, worse, actually die from the complications. So it can be frightening to have a scan and learn that your T- score is lower than –1.
But having mild bone loss is very common and not a disease in and of itself, says Joshua J. Fenton, an associate professor of family and community medicine at UC Davis Medical Center. Fight Fractures Action Plan. Don't rush into testing. If your doctor suggests a DXA test before age 6.
Fenton recommends asking why. He led a study that revealed that as many as 6. DXA screenings might be done unnecessarily, meaning on women ages 4. Learn about additional risk factors at choosingwisely.
A T- score in the preosteoporosis range doesn't warrant taking meds. An analysis in the BMJ estimated that up to 2. To determine whether you really need medication, ask your doctor about FRAX.
This fracture- risk predictor tool, developed by the World Health Organization, is designed to identify people who have a high risk of breaking a bone within 1. Step up your exercise routine.
Bone responds to external stresses by getting stronger, so try weight- bearing exercise like walking, dancing, weight lifting, and cross- country skiing. It's also smart to build your core strength and balancing skills, which are crucial for preventing falls. Research from Finland found that 9. Yoga and tai chi can help; find more ideas here.
Up your intake of bone- building foods. The two most important nutrients for bone health are calcium (1,2.
D (6. 00 IU). Rich sources of calcium include low- fat dairy, sardines (which also contain D), leafy greens (kale, collards), salmon with bones (also high in D), and fortified orange juice and cereals. There's little evidence that calcium supplements, with or without vitamin D, lower the risk of fractures, and some research has linked these pills to an increased risk of heart attack and stroke. Limit alcohol and don't smoke. Drinking too much can upset the natural cycle of bone breakdown and buildup. And smoking appears to be as bad for your bones as it is for the rest of your body: Research has shown that smokers tend to have lower bone density.
MORE: 8 Unexpected Things A Blood Test Can Reveal About You. Prehypertension (aka borderline hypertension)Just as with prediabetes, a high percentage of American adults (1 in 3, or 5. Part of the reason so many are considered prehypertensive is that the healthy blood pressure cutoff points are lower than ever before: Any measurement higher than 1. Hg but lower than 1. Population studies suggest that people with BP numbers in the prehypertensive range—especially at the upper end—often do end up with hypertension (1. And if your blood pressure remains elevated over time, it can lead to heart attack, stroke, heart failure, and kidney disease. But it's not inevitable.
Martin, an associate professor of family medicine and community health at the University of Massachusetts Medical School. Halt High Blood Pressure Action Plan. Triple- check your numbers. One high reading does not mean you have a problem. White coat syndrome—blood pressure spikes caused by anxiety in your doctor's office—is just one of many factors that can affect your numbers. To get the most accurate reading, don't exercise, eat, smoke, drink alcohol, or have caffeine within 3.
BP measurement. For 5 minutes before, try to sit calmly, and during the test, keep your feet flat on the floor and your nondominant arm on an arm rest (so the cuff is at heart level). You should also insist on two measurements, ideally done by a nurse (which can help head off white coat syndrome). If you still think the numbers are too high, get your own monitor and test yourself a few times at home; let your doctor know if there's a discrepancy between your readings and the in- office results.
Think twice before taking medication. Unless you're at high risk of a heart attack or have already had one, you probably don't need to take a hypertension drug if you make positive lifestyle adjustments, says Martin. Shed excess pounds. Losing even 5 to 1. BP even further. So if you're at 2.
Cut back on the sweet stuff. Sugar (especially high fructose corn syrup) appears to increase blood pressure, possibly because it causes inflammation. The 2. 01. 5 Dietary Guidelines recommend that no more than 1.
Sugar (and its equivalents, like dextrose) can hide in surprising places, so check food labels carefully. Eat like the Greeks. Eating Mediterranean style can help slash your numbers. Fill your plate with vegetables and whole grains, eat smaller amounts of lean proteins like fish and chicken, and switch to healthy fats (found in vegetable oils like olive, safflower, and canola, as well as in avocados, nuts, and seeds). Go easy on the alcohol. One serving of wine or spirits a day for women (two for men) seems to benefit heart health, but quit while you're ahead: Downing three or more drinks a day on a regular basis raises blood pressure by 5 to 1.
If you smoke, find a way to quit.