Last December, Nadine Villani, FNP/Patient Educator from the Health Access Network joined ENCorps members and their guests to discuss healthy aging. (ENCorps is the Encore Leadership Program, a volunteer training organization that takes advantage of senior skills and experience.) Since the number of Americans with diabetes has more than tripled from 1980 through 2009, Nadine began with some facts about diabetes. The Centers for Disease Control and Prevention have reported the following statistics:
- Among US residents aged 65 and over, 10.9 million or 26.9 %, had diabetes in 2010.
- In 2005-2008, 50% of adults aged 65 and over had pre-diabetes.
- Diabetes is the leading cause of kidney failure, non-traumatic lower-limb amputations, and new cases of blindness among adults in the United States.
- Diabetes is a major cause of heart disease and stroke.
- Diabetes is the seventh leading cause of death n the US. Overall, the risk for death among people with diabetes is about twice that of people of similar age but without diabetes. The good news… The Diabetes Prevention Program (DPP), large prevention study of people at high risk for diabetes, showed that lifestyle intervention to lose weight and increase physical activity reduced the development of Type 2 diabetes by 71% among adults 60 years and older in a 3 year period.
Nadine explained that losing just 10% of body weight is effective in preventing diabetes. She recommended reading nutrition labels, looking especially for serving size, carbohydrates and sodium. The intention is to keep the carbohydrate count to 45 grams per meal and 15 per snack. Some serving sizes are deceiving, such as bread, where a label may state a serving as 1 slice.
She also emphasized the importance of exercising 3-5 times a week for 20-45 minutes.This helps the body absorb sugar, burns calories, and keeps one feeling good. Consider taking a walk, using the stairs or vacuuming. Housework counts!
A final caution from Nadine concerned beverages. A 12 oz can of soda contains 40 grams of sugar, which is close to 10 teaspoons. Many sports drinks are high in sugar as well. Nadine recommends drinking water instead.
To stay healthy remember to eat a well-balanced diet; include 2 1/2 – 5 cups of vegetables/fruit, whole grains, lean protein, and 2-3 servings of non-fat or light dairy a day; exercise regularly; and drink plenty of water.
Type 2 diabetes was previously called non-insulin-dependent diabetes mellitus (NIDDM) or adult-onset diabetes. In adults, Type 2 diabetes accounts for about 90% to 95% of all diagnosed cases of diabetes. It usually begins as insulin resistance disorder in which the cells do not use insulin properly. As the need for insulin rises, the pancreas gradually loses its ability to produce it. Type 2 diabetes is associated with older age, obesity, family history of diabetes, history of gestational diabetes, physical inactivity, and race/ethnicity.
– Centers for Disease Control and Prevention