Obesity and Diabetes in Women;What We Can Do About it
Some figures show that approximately 33% of American women are obese. Obesity is currently defined as having a BMI (or body mass index) of 30 or more. Those with a BMI of 25-29 are considered overweight. An increase in body mass index is associated with higher risk of diabetes Type 2.
Being obese brings with it a host of other ailments and conditions as well: hypertension; coronary heart disease; stroke; gallbladder disease; even some cancers like breast and colon are associated with being overweight or obese. Having Type 2 diabetes also brings additional complications associated with high blood sugar levels. Some of those complications include:
? Kidney disease
? Skin disorders
? Eye problems and even blindness
? Nerve damage
? Foot problems because of poor circulation
? Depression
Looking at the problems and serious diseases facing the overweight and obese, it appears as though the answer is simple: lose weight, get that bmi down under 25. But studies show that food and behavior changes are among the hardest to change. Some weight problems are genetic, some environmental, but most involve the choices one makes in eating and activity. Women are at particular risk for the risk of type 2 diabetes related to being overweight. That is because deep abdominal fat is more closely associated with a higher risk of type 2 diabetes, and women tend to carry more weight in the abdominal region. Women with a waist larger than 35 inches are thought to be at greater risk for many health conditions, including diabetes type 2.
The great news about the link between obesity and diabetes type 2 is that some small changes can help manage diabetes, even reverse it in some cases. It does take a bit of discipline to make permanent changes in exercise and food choices. For the risks of diabetes to be reduced, the changes need to be considered long-term, not as a way to lose weight. If you have Type 2 diabetes then your body no longer produces enough insulin on demand to keep blood glucose levels within the normal range.
Diet: Studies indicate that people who ate fruits and vegetables five times a day were significantly less likely to become diabetic than those who ate fruits and vegetables only three times a day. Every meal and snack should contain a fresh fruit or vegetable. Switching your carbohydrate-rich foods made with white flour to those made with whole grains is another recommended change. Whole-grain pastas, breads, and cereals are more slowly digested and so they do not raise your blood sugar level so quickly. Soda (except diet soda) and fruit juices should be totally avoided. Drinking sufficient (8 glasses or more) of water per day also helps your body regulate its insulin.
Exercise: A study done by Harvard School of Public Health found that women who incorporated a brisk 30-minute walk into each day reduced their risk of Type 2 diabetes by 43%. Even a 15-20 minute walk has been shown to drop blood sugar levels by several points. For exercise to benefit the person with Type 2 diabetes and obesity however, it needs to be performed on a regular basis. And for the overweight or obese person, exercising sounds daunting. Exercise doesn’t have to mean working out at the gym, hauling out the exercise bike, or donning a jogging suit to puff through the neighborhood. Exercise can begin with something as simple as walking one block or two after dinner. Walk slowly around the parking lot at work at lunchtime. Take the long way around the mall next time. Work up to the brisk 30-minute walk per day suggested. Any additional exercise is helpful in reducing the risk of obesity and Type 2 diabetes.
Drugs: Sometimes diet and exercise really isn’t enough. Maybe you have just found out you have Type 2 diabetes and it is going to take too long for diet and exercise to lower your blood sugar to doctor recommended safe levels. There are several different drug therapies for Type 2 diabetes that your doctor can discuss with you. Many times, if you maintain the changes to your diet and continue to exercise daily, the use of medications can be short-lived. Sometimes, though, the current Type 2 diabetes medicines don’t work, or they stop working after awhile. In those cases, you and your doctor may decide that using insulin, either alone or with the pills, may be best for you.
But the first, best, and healthiest course is to avoid Type 2 diabetes altogether. Reducing obesity by changing to a healthier diet and adding moderate exercise will reduce the risk of many health complications, including Type 2 diabetes.
