National Diabetes Month is observed every November so individuals, health care professionals, organizations, and communities can help to bring attention to diabetes and its impact on millions of Americans. United Hospital Center (UHC) would like to raise awareness and create a sense of urgency about this growing public health crisis.  

 

“This year’s theme is: Take Diabetes to Heart,” said Patti Cook, RN, BSN, education coordinator of diabetes at UHC. “This year’s theme serves as a reminder to people that having diabetes means you are more likely to develop heart disease and to have a greater chance of a heart attack or stroke.” 

 

Over time, high blood glucose from diabetes can damage your blood vessels and the nerves that control your heart. The good news is that the steps you take to manage your diabetes can also help lower your chances of having heart disease or a stroke:

 

• Stop smoking or using other tobacco products. 

• Manage your A1C, blood pressure, and cholesterol levels.

• Develop or maintain healthy lifestyle habits - be more physically active and learn ways to manage stress. 

• Take medicines as prescribed by your doctor.

 

Today, there are approximately 29 million Americans with diabetes, and West Virginia leads the nation, based on information from the Centers for Disease Control and Prevention.  A study from PsyD Programs, with information from the Institute for Alternative Futures, predicts that West Virginia’s rate of residents with diagnosed or undiagnosed diabetes will be nearly 21% and will increase to almost 40% through 2030, which is likely to keep the Mountain State with the highest national diabetes rate.

 

Fast Facts:

• One in 11 Americans has diabetes today.

• Every 23 seconds, someone in the U.S. is diagnosed with diabetes.

• 86 million Americans are at risk for diabetes

• Diabetes causes more deaths than AIDS and breast cancer combined. 

 

“What is even worse, 25 percent of the population does not even know they have the disease,” said Cook. “Diabetics either do not make enough insulin or cannot use insulin appropriately.”

Insulin is a hormone that is secreted by the pancreas, which is a gland located behind and below the stomach.  

 

• Insulin is secreted by the pancreas into the bloodstream.

• As the insulin circulates, it enables sugar to enter your cells.

• Insulin also helps to lower the amount of sugar in your blood stream.

 

The health and economic cost of diabetes is enormous.  

 

• Type 2 diabetes accounts for 90 to 95 percent of all diagnosed cases

• Type 1 accounts for about five percent.

• Diabetes is the seventh leading cause of death in the United States.

• Twenty percent or more of health care spending is directed toward diabetes.

 

You may be at risk if you have one or more of the following risk factors.  

 

• Overweight

• 45 years or older

• Family history

• Getting physical activity less than three times per week

• Having gestational diabetes or giving birth to a baby who weighted more than 9 pounds

 

Having diabetes means that you are more likely to develop heart disease and have a greater chance of a heart attack or a stroke. People with diabetes are also more likely to have certain conditions, or risk factors, that increase the chances of having heart disease or stroke, such as high blood pressure or high cholesterol. If you have diabetes, you can protect your heart and health by managing your blood glucose, also called blood sugar, as well as your blood pressure and cholesterol. If you smoke, get help to stop.

 

“There’s a lot you can do to protect your heart. Talk to your physician about your blood pressure, cholesterol, and A1C,” said Cheryl Farley, RN, BSN, manager of Cardiac Rehab and Pulmonary Rehab at UHC. “You should strongly consider reducing the amount of sodium in your diet and increase the variety of fruits, vegetables, and whole grains it is a great way to get started on the right track. Also be sure to incorporate physical activity, control your weight, do not smoke, and manage your stress levels.”

 

Healthy eating involves consuming vegetables, fruits, whole grains, fat-free or low-fat dairy products, fish, lean meats, poultry, eggs, nuts, seeds, soy products, legumes, and vegetable oils (except coconut and palm oils). Also, it limits sodium, saturated and trans fats, added sugars, and alcohol.

 

“Your doctor may recommend a more healthy approach concerning your diet to help with hypertension, such as the DASH eating plan,” said Cook. “The DASH diet is a proven plan to lower blood pressure and bad LDL cholesterol in the blood.”

 

The following foods are the foundation of a heart-healthy and diabetic-friendly diet.

 

• Vegetables such as greens (spinach, collard greens, kale), broccoli, cabbage, and carrots

• Fruits such as apples, bananas, oranges, pears, grapes, and prunes

• Whole grains such as plain oatmeal, brown rice, and whole-grain bread or tortillas

• Fat-free or low-fat dairy foods such as milk, cheese, or yogurt

• Protein-rich foods: 

o Fish high in omega-3 fatty acids, such as salmon, tuna, and trout, about 8 ounces a week

o Lean meats such as 95 percent lean ground beef or pork tenderloin

o Poultry such as skinless chicken or turkey

o Eggs

o Nuts, seeds, and soy products

o Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans

• Oils and foods containing high levels of monounsaturated and polyunsaturated fats that can help lower blood cholesterol levels and the risk of cardiovascular disease. Some sources of these oils are: 

o Canola, corn, olive, safflower, sesame, sunflower, and soybean oils

o Nuts such as walnuts, almonds, and pine nuts

o Nut and seed butters

o Salmon and trout

o Seeds such as sesame, sunflower, pumpkin, or flax

o Avocados

o Tofu

 

“You should eat the right amount of calories for your body, which will vary based on your sex, age, and physical activity level,” said Farley. “When following a heart-healthy and diabetic diet, limit sodium, saturated and trans fats, sugars, and alcohol. If you eat too many calories or fat, your blood glucose can rise to unhealthy levels. This also can lead to cardiovascular disease.” 

 

Limit the amount of alcohol you drink. Women should have no more than 1 alcoholic drink per day. Men should not have more than 2 alcoholic drinks each day. One drink is defined as 12 ounces (355 milliliters, mL) of beer, 5 ounces (148 mL) of wine, or a 1 1/2-ounce (44 mL) shot of liquor.

 

By reducing the amount of time you sit, you will increase your amount of activity. People who sit for long periods of time have been found to have higher rates of heart disease, diabetes, and death. Break up how long you sit; therefore, you will reduce the amount of time that you are sedentary.

 

“Remember to exercise regularly. As an example, walk for at least 30 minutes a day, in blocks of 10 minutes or longer,” said Cook. “Try to move at least 30 minutes most, if not all, days of the week.”