diabetes: how can we prevent it?
TRANSCRIPT
By Richard Saint Cyr, MD
American family medicine doctor
International Medical Center Beijing
Website: www.myhealthbeijing.com
= Too much glucose (sugar) in your blood
Pancreas (胰脏）makes insulin (胰岛素）
Insulin controls glucose（糖）
Blood sugar results slightly high
A warning sign that your pancreas is wearing out!
Lifestyle changes can reverse this!!! Diet
Exercise
Lose weight
You have a 93% chance of developing diabetes in the next 20 years
BUT – you can prevent this!
Heart disease
Amputations of legs
Blindness
Kidney failure
Depression
Type 1 Diabetes
Type 2 Diabetes
NO INSULIN
Genetic/childhood disease
Immune system attacks beta cells
No energy (Glucose) can be used
Victim has no insulinproducing cells
Insulin-dependent
Chronic (livelong) disease
Only 5-10% diagnosed
Adult/lifestyle disease
Non-Insulin-dependent
Body not enough insulin
Cells ignore the insulin
Insulin not bring used
Insulin resistance
90% diagnosed
Physical inactivity
Unhealthy eating
Being overweightor obese
Having a family member who has Diabetes
Having high blood pressure
Having high cholesterol.
2007全球糖尿病病例
总共2.46亿－中国3980万
Symptoms 症状 zheng4zhuang4
Blood test at clinic
Thirsty
Thirsty; urinating a lot
losing weight without trying
Tingling or no feeling in your feet
Blurry eyesight
Headaches Cuts don’t heal well/quick
Erection problems
1. Change diet?
2. Lose weight?
3. Exercise?
Aim for losing 5-10% of your weight
It can reverse or control high sugars
Up to 80% of type 2 diabetes is preventable by adopting a healthy diet and increasing physical activity.大约有80％的II型糖尿病病人通过健康饮食和体育锻炼是可预防的
80% of your diabetes risk is preventableKeep your weight ok -- #1
Exercise -- #2
Proper diet --#3
Study in China: 600 adults with pre-diabetes
2 groups: diet/exercise & no diet/exercise
After 6 years: 51% lower risk!
After 20 years: 42% lower risk!
Lifestyle changes are real, and lasting!
Huge study of pre-diabetics
Lifestyle (weight, diet & exercise) lowered risk 69% Weight loss: 7%
Exercise: 150 minutes a week
Daily pill lowered risk 31%
LIFESTYLE WINS!
饭后百步走，
活到九十九 Fàn hòu bǎi bù zǒu，
huó dào jiǔ shí jiǔ
Walking helps control glucose levels for the next 24 hours即使只是步行也能改善接下去24小时内的的胰岛素抵抗情况和血糖
150 minutes a week of heart-racing exercise (2 ½ hours a week)
20ml (4 teaspoons) with meals
<<< glucose by 30%!
insulin-like effect
Helps lower glucose with meals
BUT so far, there are no high quality, reliable studies.
Rice
Noodles/Pasta
Bread
Cereal
Potatoes
Simple Sugars (sweets)
AKA: carbohydrates 碳水化合物tan4shui3hua4he2wu4
Rice
Noodles
Breads
Uh oh… 怎么办？
Lowers risk of diabetes 20%
Stops glucose absorption
With each meal
<14-20%
Another fiber
Add cinnamon!
Great breakfast
Lowers cholesterol
Good for heart!
How? Increases insulin receptor sensitivity?
2004 study: 1-6 grams (1 teaspoon = 4.75 grams) lower glucose by 18% to 29%.
(Cinnamon 500 mg, Puritan's Pride) 1 gram reduced HbA1c 0.83%
Since then: conflicting evidence!
Not much harm
No official dose
Sometimes works, but only if you have deficiency of chromium
100-500 mcg twice daily
Stop after 3 months if no change
Less evidence
Again, best if proven deficiency
FOOD much better than PILL! 100 mg/day lowers risk 15%
4 slices of whole grain bread
1 cup of beans
1/4 cup of nuts
1/2 cup of cooked spinach
or 3 bananas.
It may work!
Doses unclear
Panax and American ginseng may work
It may work to lower sugars
Maybe helps neuropathy
“More evidence is needed”
Antioxidant
600-1200 mg/day
“Conflicting evidence”
Best in heart disease
200mg a day
BAD!
RAISES risk of diabetes!
Nature’s Bounty: USA-made
http://www.naturesbounty.com.cn/
Diabetes Support Pack: Cinnamon
Selenium!
Chromium
ALA
Co Q-10
Best Bets: Fiber
Chromium
Cinnamon
Magnesium
Don’t Try: Selenium
You have control over diabetes!
Lose weight > exercise > diet
Supplements are secondary
It’s never too late to change habits!
cheap 便宜
simple 简便
save lives拯救生病
save feet拯救患肢
save kidneys拯救肾脏
save sight拯救视力
80% prevention 预防
diet + exercise饮食+运动
“Eating too much sugar causes diabetes. ”
“You can catch diabetes from someone else.”
“I'll know if I have diabetes because I'll feel sick.”
“I'll have to eat all those horrible diabetic foods.”
“I don't have a family history of diabetes, so I won't get it. ”
“Diabetes can be cured with a diet.”
“Say no to fruits.”
