A well-balanced diet and regular exercise can help diabetics control their blood sugar, according to Kathy McEwan, Allen County extention agent.
McEwan told about 25 area residents attending a diabetes workshop Wednesday in the Riverside Park Community Building that people with the disease should count calories and eat the right amount of protein, complex carbohydrates and fat.
Diabetes mellitus (MEL-ih-tus), or simply, diabetes, is a group of diseases characterized by high blood glucose levels that result from defects in the body’s ability to produce and/or use insulin.
According to the Centers for Disease Control and Prevention, diabetes is the seventh leading cause of death in the United States and a major cause of heart disease and stroke.
Among U.S. residents aged 65 years and older, 10.9 million (26.9 percent), had diabetes in 2010 and about 215,000 people younger than 20 had diabetes (type 1 or type 2) in the U.S. About 1.9 million people aged 20 years or older were newly diagnosed with diabetes last year.
Some of the symptoms of diabetes are drowsiness, family history of diabetes, blurred vision, excessive weight, frequent urination and abnormal thirst.
Fresh fruits and vegetables should be a staple in everyone’s diet, McEwan said. Solid fats such as butter and lard should be limited in diets, as should bacon and other fatty meats.
“If you are wondering how to determine the size of a portion, a half-cup of vegetables is equal to the size of a light bulb and 3 ounces of meat is about the size of a deck of card,” McEwan said.
JAMES CASPER of Cedarbrook Fitness Center told the group that any physical activity beyond one’s normal daily activity counts as exercise. Exercise not only lower a person’s blood glucose levels but also improves heart and lung function, he said, reducing body fat while improving muscle tone and general fitness.
“You don’t need to go to a gym to exercise,” Casper said, adding that people should strive for 30 to 60 minutes of moderate activity three or more days a week. Pushups can be accomplished by leaning against a wall. A gallon of milk or can of soup may be used instead of weights.
“I do suggest you check with a doctor before starting an exercise program,” Casper added, “but I have yet to hear a client tell me his doctor suggested he shy away from exercise.”
The free workshop was sponsored by Iola Respiratory and Home Medical. Another workshop is planned in the fall with a dietitian and diabetes educator.
