Can Pumpkin Help You Control Your Diabetes?

Have you carved your Jack-O-Lantern for Halloween? If you did, surely, it must have been fun, particularly if children were involved. But pumpkins aren't just for making Jack-O-Lanterns. They make an amazing contribution to the diet. Whether you eat pumpkin in soup, as a side dish, in a cake or as pumpkin pie, you're bound to enjoy it and reap a great deal of nutritional benefits as well.

But that's not all.

Pumpkin has been used by indigenous cultures as a treatment for diabetes for centuries. Now, research is confirming what indigenous people have known all along - that pumpkin can help to lower blood glucose levels. 

For example, in one laboratory study, researchers fed a pumpkin extract to diabetic animals and found that the animals fed the extract had higher insulin and lower blood glucose levels than animals that did not receive the extract. 

That's right. The same pumpkin that you are carving to make Jack-O-Lanterns just might turn out to be the medicine you need to control your diabetes.

Once again, these studies remind us that, indeed, "Food is medicine." 

Happy Halloween.

Notice: Please note that nothing in this blog is to be construed as medical advice. The information provided is for education and information purposes only. If you have diabetes, discuss your options regarding with your healthcare provider. Your doctor and registered dietitian can provide appropriate guidance.

When to Seek the Help of a Registered Dietitian

According to the American Dietetic Association, there are nearly 70,000 registered dietitians in the United States. But chances are, even if you have been diagnosed with a medical condition that requires attention to your diet, your doctor may not have referred you to a dietitian.

Unfortunately, many doctors either don't understand the critical role that diet plays in preventing and treating disease or simply choose to ignore this critical need. Consequently, you have to take things into your own hands and ask for a nutrition referral. This is particularly true if the doctor says, "Diet."

When it comes to your health, what you eat as well as what you don't eat is critical. So, get that referral. And ask your insurance company about paying for the consult. After all, with proper diet and lifestyle changes, you could improve your health and save the insurance company bundles of money.

Here are a few conditions for which you will need a referral to a registered dietitian, the food and nutrition expert:

• Diabetes. If you have diabetes, a registered dietitian can help you adjust your food intake to prevent dangerous spikes and lows in your blood sugar. Obesity is often a problem for people with diabetes, so you would certainly want to lose some weight if you are overweight. And with the help of your dietitian, you can succeed.
• Heart disease. Heart disease may worsen if you are overweight, have dangerously high cholesterol or triglyceride levels, or if you have high blood pressure. A registered dietitian will walk you through the steps you can take to correct the underlying problems so that you can get back to living an active and fulfilled life.
• High cholesterol. Cholesterol is essential for a number of important living processes. But high levels have been associated with heart disease and stroke. By consulting with a registered dietitian, you will be able to choose foods wisely so as to keep your cholesterol down.
• High triglycerides. Like cholesterol, high triglycerides can cause plaque to build up in your arteries and damage your heart and blood vessels. A registered dietitian can help you find ways to manipulate your diet to prevent the damage caused by high triglycerides.
• High blood pressure. Uncontrolled high blood pressure can lead to a heart attack or stroke. Making changes to your diet, consuming more fiber, choosing healthy fats, reducing your salt intake if you are salt-sensitive, and losing weight if you are obese can help to lower your blood pressure. Stress can also cause your blood pressure to increase. Working with a registered dietitian, you will be able to identify strategies for controlling your blood pressure. 

These are just a few reasons why you should ask your doctor for a referral. To find a registered dietitian, visit the American Dietetic Association website, www.eatright.org and click on "Find a Dietitian."

Trim Your Waistline

You may be looking at your waistline as the target of your weight loss program because it is so prominent. It is what you notice the most as you watch your reflection in the glass windows as you walk through the mall. And it makes fastening your jeans a real challenge. But appearance isn’t everything. There are some real health dangers associated with having a large waistline.

Those dangers include diabetes, high blood pressure, heart disease, stroke, osteoporosis, sleep apnea, arthritis and back pain, to name a few. More than anything else, it is these dangers that should motivate you to trim your waistline.

You may be familiar with all kinds of online offers for losing belly fat. As with all the other quick weight loss schemes, be careful. If you want to lose the belly fat you have to lose the weight. That means committing to a program that requires improvements in the way you eat and making time for exercise.

How can you jumpstart the process?

First, make healthier food choices. Second, eliminate the sodas, chips, cookies, candy, cake and other sugary and high-fat foods. Third, skip the fast food and nightly pizza. And finally, get moving.
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Consult a Registered Dietitian. If you need help with creating a healthy weight loss program, talk to a registered dietitian. Registered dietitians are the healthcare professionals most trained and experienced in the art and science of nutrition for healthy weight loss. You can locate a registered dietitian by going to the American Dietetic Association website at www.eatright.org and searching to find a registered dietitian.

What is the Difference Between Sodium and Salt?

Did anyone else notice the blunder in the New York Times City Room Blog of March 17, 2011, in which the author stated "City health officials say that people over 50, blacks and people with hypertension, diabetes and chronic kidney disease should limit their salt consumption to 1,500 milligrams a day, and the other 40 percent of adult New Yorkers should consume less than 2,300 milligrams of salt per day."

Actually, the recommendations are for 1,500 milligrams of sodium per day for people at high risk and 2,300 mg of sodium per day for others. It is very important to understand the difference between sodium and salt because the amount consumed would vary depending on which substance you are referring to. Sodium is a mineral that is part of table salt. Salt, or in this case table salt, is a mixture of two minerals, sodium and chloride or sodium chloride.

Perhaps the following statement taken from the National Institutes of Health website might clarify the point.

"The current recommendation is to consume less than 2.4 grams (2,400 milligrams[mg] ) of sodium a day. That equals 6 grams (about 1 teaspoon) of table salt a day. The 6 grams include ALL salt and sodium consumed, including that used in cooking and at the table. For someone with high blood pressure, the doctor may advise eating less salt and sodium, as recent research has shown that people consuming diets of 1,500 mg of sodium had even better blood pressure lowering benefits."

We all make mistakes; I certainly do. Hope this brief commentary helps anyone who might have been confused by the NY Times article.
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If you have high blood pressure and need help deciding what to eat, consult a registered dietitian. Registered dietitians are the healthcare professionals most qualified by training and experience to help you make the right choices. You can find a registered dietitian by visiting the American Dietetic Association website at www.eatright.org and searching to find a registered dietitian. 

If You Are Overweight or Obese, It's Time for a Change

Obesity increases the risk of a number of chronic diseases, including diabetes, high blood pressure and heart disease. It is also linked to sleep apnea, osteoporosis and some types of cancer.

If you are obese and suffering from any of those conditions, you might have already decided that it is time for a change. Obviously, if you continue to do the things that you have been doing, you will continue to get the results you have been getting. So, what changes can and should you make in order to reverse or control your chronic disease state?

Clearly, losing weight is an important first step. It is also difficult to achieve. But with the right information, attitude and perseverance, you can succeed.

Unfortunately, too many people fail to lose weight or lose it only to put it back on as soon as they "go off the diet." The secret to keeping the weight off is to have a plan that you can live with for the rest of your life. Commercial diets and popular diet books may help you lose weight in the short run, but when it comes to lasting weight loss, the results are dismal.

You can do better. Don't set yourself up for failure.

First of all, it is important to understand that in order to lose weight you have to consume fewer calories than you burn. You can achieve this by eating less, exercising more, or doing both. Revamp your diet so that you will be consuming fewer calories and get more exercise.

You will have to devote time to planning and implementing your weight loss program. But if you put your mind to it, the time and effort will be well worth it.

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If you are overweight or obese and feel that it is time for a change, don't hesitate. Take the first step today. A registered dietitian can help. Registered dietitians are the healthcare professionals most trained and qualified to help you design a weight loss plan to combat obesity and put you on track to a healthy future. To locate a registered dietitian, visit the American Dietetic Association website at www.eatright.org and search to find a dietitian in your area.

Lose Weight Now

If you are overweight or obese and suffering from diabetes, high blood pressure, heart disease or other chronic health condition, then you know how important it is to lose weight. But finding a program that works for you could be difficult. In fact, the best way to succeed at losing weight and keeping it off is to design a weight loss plan that is uniquely yours.

At any rate, if you put your heart and mind to it, you can succeed. But you need to have the motivation and be willing to make the commitment to change what needs changing. Unfortunately, no bestselling book on the market can do that for you. On the other hand, if you can find a reason, deep enough and powerful enough to make you want to lose the weight and keep it off, nothing can stop you.

So, why not give it a chance? Here are 3 basic tips that you can use to get on the right path. They are nothing new, just some basic reminders of what you need to do to start losing the weight for good.

1. Dig deep. Make sure you have an airtight reason for wanting to lose the weight. Doing it for cosmetic reasons alone is not sufficient. Try to figure what your real motivation is.
2. Create your own diet. If you have followed a popular diet before, chances are you lost some weight and put it all back on. This time, make it your own and lose the weight for good.  
3. Get moving. It might be difficult to exercise at first. But if you are motivated, you will find a way to get moving. Aim for 30 to 60 minutes a day. But remember, you don't have to do it all at once. If you can take 3 ten-minute stints a day, it will add up. So, don't make any excuses.

If you have questions about losing weight or need help in creating a personal weight loss plan, talk to a registered dietitian. Registered dietitians are the healthcare professionals most trained and experienced to assist you with making smart food and lifestyle choices to control your weight and prevent or treat diet related health problems.

Cholesterol and Diabetes

If you have diabetes, your chances of having high cholesterol levels may be increased. Heart disease is a common problem in people with diabetes. Therefore, you should take measures to control your cholesterol.

Having diabetes also puts you at higher risk for having elevated triglyceride levels. High levels of triglyceride may make you more prone to heart disease. So, take steps to reduce your triglyceride levels, as well. Triglycerides are small particles of fat that are in your fat cells. They also circulate throughout your body.

If your doctor finds that you are at high risk for heart disease due to high cholesterol or triglycerides, take note. He will most likely advise you on making diet and lifestyle changes to lower your risk. He may also prescribe drugs to lower your cholesterol levels. Controlling your triglyceride levels depends to a great extent on your ability to make appropriate changes to your diet and getting more exercise. Controlling your blood sugar levels is also a major factor.

Of note: Walnuts have been shown to lower total cholesterol and LDL or bad cholesterol while fish oil lowers triglyceride levels. So, add 1 to 1.5 ounces of walnuts to your daily diet and eat at least two servings of fish weekly to control your cholesterol and triglyceride levels.

6 Steps to a Healthy Heart

February is American Heart Month. Here is what we know, according to the National Institutes of Health:

Heart disease is the leading cause of death in the United States.

According to the Centers for Disease Prevention and Control,  25 percent of deaths in 2007 were due to heart disease.

You may be at increased risk for heart disease if:

• You have a family history of heart disease
• Your cholesterol levels are high, specifically total and LDL cholesterol
• You have diabetes
• You smoke
• Your diet is lacking in fiber and key nutrients
• You don't get enough exercise

You may not be able to change your genes, at least not at this point, but there are a few things that you can do to reduce your heart disease risks. Here are a few tips:

• Eat foods rich in omega-3 fatty acids. Choose both plant and animal sources to cover all bases.
• Control your blood sugar by eating the right balance of carbohydrates, protein and fat. Pay attention to the ratio of insulin to carbohydrate to avoid extreme highs and lows.
• Do not smoke. If you smoke, stop.
• Eat foods rich in fiber, healthy fats, vitamins, minerals and other functional plant compounds.
• Avoid trans fats, saturated fats and foods with large amounts of added sugar or salt.
• Stay physically active. Start by climbing stairs and pick up the pace of your steps when walking if you haven't been active for a while.

References

Centers for Disease Control and Prevention; National Vital Statistics Reports: Deaths: Final Data for 2007; Xu, et al., 2007

4 Reasons Why You Should Lose Weight Now

Overview

Obesity is a problem of mammoth proportion in the US and fast becoming the trend across the globe. Unfortunately, it can lead to a number of serious health problems. In some cases, these problems could be life threatening. What might seem like just a little extra weight around the waistline could actually signal a firestorm of health problems raging on the inside. As the rate of obesity continues to climb, you can expect the health problems to escalate, as well. But it doesn’t have to happen that way. Losing weight can reverse a great deal of the health problems associated with being overweight or obese. 

Here are 4 good reasons why you should lose weight now: 
1. Cardiovascular disease. Obesity can lead to cardiovascular disease. Studies show that people who are obese are more likely than others to have plaque buildup in their arteries. The buildup of this waxy substance can result in narrowing of your arteries, causing your heart to work harder, and ultimately cause a heart attack or stroke. Losing weight can prevent or slow the progression of cardiovascular disease.

2. Diabetes. Obesity can lead to type 2 diabetes. The massive amount of fat in your body interferes with your body’s ability to use insulin effectively. As a result, sugar builds up in your blood instead of being moved into the cells. Too much sugar in the blood can cause inflammation in the blood vessels and lead to damage to a number of important organs, including the eyes and kidneys. Losing weight can improve blood glucose levels and slow or reverse damage caused by high blood sugar.

3. High blood pressure. Obesity can lead to high blood pressure. If you are obese, it means that you are carrying around a greater load than your body can comfortably manage. It means more blood must be pumped to the vital organs. Getting this job done means that the heart and blood vessels must work harder. This extra work leads to increased tension in the walls of the blood vessels, which often results in hypertension or high blood pressure. Losing weight can reduce the strain on the blood vessels and reduce may reduce your blood pressure.

4. Sadness and depression. Obesity can lead to sadness and depression. If you are overweight or obese, you probably know from experience that it could be really hard to do the fun things you want to do. Instead of living a full, active life, you may turn to food for comfort, perpetuating a cycle of sadness and depression. Losing weight can help to ease the sadness and depression associated with obesity, and allow you to get your life back! 

Clearly, obesity is not just about how you look or what size clothes you wear. It could be disastrous to your health in so many ways. It can literally rob you of the joy of living. But it doesn't have to be that way. You can lose weight, improve your health and get back in the game of living. If you need help, talk to a registered dietitian. You can find one in your area by going to the American Dietetic Association website at www.eatright.org and clicking on the link to “Find a dietitian.”

Diabetes - Part 3: Diet and Nutrition in the Management of Diabetes

Overview
If you have been diagnosed with diabetes, you know that it means your body is not handling sugar properly. With type 2 diabetes, you may be producing insulin, but the cells are just not responsive to the insulin. So, instead of the sugar entering the cells where it can be used for energy, it just kinda hangs around in the blood. This leads to high blood glucose (sugar) levels, which in turn can create all kinds of health problems. These problems are discussed elsewhere. For now, I want to focus on the importance of diet and nutrition in controlling diabetes.

Goal of Dietary Management of Diabetes
Your primary goal in treating diabetes should be to get your blood sugar to a safe level and maintain it that way. Ideally, you would want it to be between 70 and 99 mg/dL. Your doctor will work with you to determine what is a safe, desirable and sustainable level for you.

It is important to understand that high blood sugar can lead to heart disease and stroke over time. It can lead to blindness, cuts, bruises or infections that are slow to heal, nerve damage and kidney failure. But by controlling your blood sugar, you can reduce the chances of these conditions developing. In effect, proper control of your blood sugar will help to improve your overall health.

Dietary Strategies for Controlling Your Blood Sugar
The most important thing that you can do to control your blood sugar is to eat a diet that is rich in vitamins, minerals, fiber and other health-promoting compounds. Of course, consuming a healthy balance of energy nutrients, namely protein, fat and carbohydrates, is also critical. At the same time, you will need to avoid foods that are loaded with added sugar, trans fat or saturated fat and salt/sodium.

If you are overweight or obese, you have a greater risk of having diabetes than people who are at a normal weight. Numerous studies show that losing weight can help to improve blood sugar levels and thus reduce other health risks. Even if you lose just 10 percent of your body weight, you can see tremendous health benefits in terms of improvement in your blood sugar and other conditions, such as cholesterol levels.

Exercise is another important consideration. Getting regular exercise will help to lower your blood sugar levels, lose weight and improve circulation, all of which are important to total health.

Tips for Eating to Control Your Blood Sugar
Here are a few basic strategies that can help to control your blood sugar:

• Eat a variety of colorful fruits and vegetables. These foods are high in nutrients and offer a wide-range of health-promoting benefits.
• Eat foods that are high in fiber. Whole grains, fruits and vegetables, nuts, seeds and dried beans and peas are excellent choices.
• Eat foods that are high in omega-3 fats and monounsaturated fat. These fats act as powerful antioxidants to help prevent damage to your vital organs.
• Get an ample supply of vitamin D. A few minutes of exposure to the UVB rays of the sun daily should provide the vitamin D you need. But for extra insurance, the government recommends that you consume foods that have been fortified with vitamin D. Aim for 400 IUs of vitamin D from food.

Other Strategies to Manage Your Diabetes

• Eat meals and snacks at regular times each day. This will help to prevent your blood sugar from becoming dangerously high or dangerously low. If you are taking medication to lower your blood sugar, meals must be timed accordingly.
• Be consistent with the amount that you eat. Pay attention to how much protein, carbohydrate and fat you are eating. Learn what is a portion for each food group and plan meals and snacks accordingly.
• Get regular exercise. This will help to reduce the amount of sugar in your blood. It will also help you to lose weight if you are overweight.
• Lose weight if you are overweight or obese. As mentioned earlier, even losing a small amount of weight can have tremendous health benefits. In some cases, people have been able to decrease the amount of medication needed or to come off of medications altogether after losing weight and controlling their blood sugar with diet and exercise.
• Talk to a registered dietitian. You might be surprised at how clear all the "diet talk" becomes when you talk to a dietitian. Don't skip this important step. You can find a registered dietitian by going to the American Dietetic Association website: www.eatright.org and key in 'Find a dietitian,' to find a diet and nutrition professional near you. 

If you are not able to control your blood sugar by eating a healthy diet, exercising and losing weight, your doctor will prescribe a glucose-lowering drug. If medication is prescribed, you still have to pay attention to what and how much you eat. Making smart food choices is the secret to proper diabetes management. So, take medications as prescribed and follow a sensible diet.

Summary

If you have been diagnosed with diabetes, it is important to focus on lowering your blood sugar and maintaining it at an acceptable level. You can achieve this by paying attention to what and how much you eat, getting regular exercise and losing weight if you are overweight. Keep in mind that registered dietitians are the healthcare professionals most qualified to help you create a diet and nutrition program that is uniquely suited to your needs. So, ask your doctor for a referral if he hasn't given you one.

Resources
What I need to know about Eating and Diabetes
Diabetes and Diet - Disease Management and Prevention Information brought to you by the American Dietetic Association

Diabetes - Part 2: Symptoms: How to Tell If You Might Have Diabetes

Overview

You might have diabetes and not know it. In fact, according to the CDC, about one-third of people with diabetes don’t know they have it. But if left untreated, it could lead to other serious health problems, like heart disease, kidney damage and blindness. If you have a family history of diabetes or have other risk factors, you should know the symptoms.  Most of these symptoms may be associated with other health problems, so it is important to see a physician to get the right diagnosis. 

Common Symptoms of Type 2 Diabetes 

• Increased thirst - due to dehydration
• Frequent urination – to get rid of excess sugar/glucose from the blood
• Fatigue/tiredness/weakness – due to lack of sugar for energy in the muscles and other tissues where it is needed
• Blurred vision - due to damage to the small blood vessels of the eyes
• Cuts or bruises that are slow to heal – due to poor blood circulation
• Numbness and tingling of the hands and feet/nerve pain – due to nerve damage and poor blood circulation

Summary

If you have diabetes, early diagnosis and proper treatment could make a huge difference in the course of the disease. Talk to your doctor about your treatment options, and ask for a referral to see a registered dietitian. Follow your doctor’s advice. Nutrition is a very important in the management of diabetes, so it is important to follow the recommendations of your dietitian along with the advice of your physician.

Next: Blog: Diabetes – Part 3: Diet and Nutrition in Diabetes Management

Resources
CDC Diabetes Public Health Resources - Diabetes and Me - Basics about Diabetes

Diabetes – Part 1: Know Your Risks

Overview 
Diabetes is a condition in which there is too much sugar (glucose) in the blood. In you have type 2 diabetes, the body either does not produce enough insulin or the insulin produced does not clear the sugar from your blood. Too much sugar in your blood could lead to numerous health problems, including heart disease and stroke. Knowing your risk can help you to make smart food and lifestyle choices to prevent or delay the onset of diabetes.

Know Your Risk for Diabetes 
How likely are you to develop diabetes? There are certain conditions, called risk factors, that tend to predict the likelihood of your developing diabetes. If you have any of these risk factors, your chances of developing type 2 diabetes are greater than someone who does not have any of those risk factors.

Here are some common risk factors for diabetes:

• Family history of diabetes/genetics
• Obesity
• Aging
• Lack of exercise
• History of gestational diabetes
• Race/ Ethnicity: Being African American, Hispanic American, Hawaiian or Native American

Tests for Type 2 Diabetes

If your doctor suspects that you might have diabetes or that you might be at risk, he will order a blood test. Initial blood glucose testing is fairly simple. A blood sample is taken and tested to determine the amount of glucose in your blood.

Fasting blood glucose. To take a fasting blood glucose test, your doctor will ask you not to eat anything for at least 8 hours before the blood test is scheduled. A blood sample is then taken and checked for glucose. A normal fasting blood glucose level is 70 to 99 mg/dL.

If your test comes back at 100 to 125 mg/dL, you are considered to be pre-diabetic. It means that your body is not handling the sugar efficiently.

Above 125 mg/dL you are likely to be diagnosed as having diabetes.

Oral glucose tolerance test. Another test for diabetes is the oral glucose tolerance test. This test is done after you have fasted for at least 8 hours. After the 8-hour fast you are given a sugar (glucose)-containing drink. Your blood is tested for glucose two hours after you have had the drink.

If your blood glucose level is less than 140 mg/dL, your blood glucose is considered to be normal.

If your test shows that your glucose level of 140 to 199 suggests that you may have pre-diabetes.

If your blood glucose level is 200 mg/dL or greater, you will most likely be considered to be diagnosed with diabetes. A repeat test should be done to confirm the diagnosis.

Gestational diabetes. Gestational diabetes is a condition that occurs in many women during pregnancy. This test is a part of the standard care for pregnant women. The blood sugar levels needed to render a diagnosis of gestational diabetes are a little different from those used for non-pregnant women.

Summary
If you are at risk for diabetes, it does not mean that you will absolutely develop diabetes. It just means that you have a greater chance than someone who does not have any of those risk factors. Get tested and talk to your doctor and a registered dietitian about steps you can take prevent or delay the onset of diabetes.

Next Blog Post: Part 2: Signs That You Might Have Diabetes 

Resources
Your Guide to Diabetes Type 1 and Type 2

Diagnosis of Diabetes

CDC Diabetes Public Health Resources
Glucose Tests: The Tests

The Health Benefits of Fiber

Overview

Millions of Americans are not getting the fiber they need sustain their health. In fact, you may be suffering, needlessly, from health problems that could easily be prevented by just eating more foods that are high in fiber and less sugar and other highly processed foods.

What is Fiber

Fiber is the insoluble part of carbohydrates that cannot be digested and absorbed. Although fiber is not absorbed from the digestive tract, it can affect your health in a number of ways, including binding with digestive waste and removing toxins from your body.

Types of Fiber

There are two main types of fiber – soluble and insoluble. Soluble fiber is fiber that can be dissolved in water and is found mostly in fruits. Insoluble fiber is more straw-like and is not soluble in water. Both soluble and insoluble fibers are important to your health.

Health Benefits of Fiber

Fiber is best known for its role in promoting regular bowel movements and preventing constipation.

In the process of moving waste from your gut, mops and traps bile, cholesterol, and other potentially toxic waste and moves through your colon and out of your body.

Another important benefit of fiber is controlling your blood sugar. It does so by slowing the breakdown of carbohydrates in the gut, so that sugar is absorbed more slowly. This helps to prevent potentially harmful spikes in your blood sugar.

Additionally, fiber also acts as a probiotic, which means it allows healthy bacteria to grow and reduces the amount harmful bacteria in the gut.

Numerous studies show that a diet rich in fiber may help to promote weight loss, reduce the risk of diabetes, high blood pressure, cardiovascular disease and colon cancer.

How Much Fiber Do You Need?

The National Research Counsel recommends that adult women consume 25 grams of fiber daily and that men get at least 35 grams. Children need smaller amounts.

Food Sources of Fiber

Fiber comes from plant foods. You can get the fiber you need by eating a diet rich in fruits and vegetables, whole grains, dried beans and peas, legumes, tree nuts and seeds.

Summary

Eat foods that are rich in fiber to keep your digestive tract healthy, prevent rapid spikes in your blood sugar, control your cholesterol and enjoy all of the other health benefits that you get from fiber. These benefits include weight loss and reducing the risk of colon cancer.

Health Benefits of Losing Weight

Overview

Studies show that people who are overweight or obese can enjoy a number of health benefits by losing weight. These benefits include improvement in overall health, decreased healthcare costs, more energy, and a richer, fuller and longer life.

Getting Started

Making healthy food choices and getting more exercise are two key strategies for successful weight loss. Experts recommend that you eat more fruits, vegetables and other foods that are high in fiber as an important step in your efforts to lose weight. Eating these foods will help you to cut back on calories while boosting your nutritional intake.

Another important strategy is to reduce the amount of sugar and fat in your diet.  Cutting back on these will leave room for more nutrient-dense foods that can boost your health without the unwanted calories.

You will also need to avoid consuming too much salt. Research shows that salt can affect the way your body handles fat and make it difficult to lose weight.

Health Benefits of Losing Weight

Chronic disease. Research shows that losing weight can produce significant improvements in diabetes, high blood pressure, heart disease and a number of other serious medical conditions. 

While many of these conditions were thought to be irreversible, studies show that not only can they be controlled; in many cases, patients are able to have their prescription doses reduced or to be taken off of the drugs altogether.

Rejuvenation. Losing weight will help to restore your cells to a more youthful state. Without the excess weight on your body, you will be able to do so much more and truly enjoy life.

Brain function. Eating a healthy diet, rich in antioxidants and other key nutrients can help to protect your brain cells and delay the onset of Alzheimer’s or other diseases of aging that affect the brain.

Strong bones. Adding more fruits and vegetables to your weight loss diet can help to keep to prevent osteoporosis by preventing calcium from being leached from the bones. Drinking vitamin D-rich milk instead of sugary drinks will also help to keep your bones strong.

These are just some of the health benefits that you can begin to enjoy by losing weight. 

Losing Weight May Improve Blood Glucose Control in Diabetics

 Overview

If you have diabetes, losing weight is one of the most important things that you can do to control your blood sugar and improve your health. In fact, studies show that losing as little as 5% to 10% of your body weight could help to improve your body’s response to insulin and promote better blood glucose control.

How You Can Benefit From Weight Loss

Studies show that losing weight can lead to improvements in blood glucose control, lower blood pressure and improve blood lipid levels. These changes can help to reduce death from heart disease. Additionally, studies show that many patients who lose at least 15% of their body weight are able to discontinue oral diabetes medications due to increased insulin sensitivity.

How to Achieve Weight Loss

You can lose weight by eating fewer calories and increasing your level of physical activity to burn more calories. The USDA Dietary Guidelines for Americans recommend that American adults get at least 30 minutes or more of moderate physical activity most days of the week.

 Resources

Successful Weight Management Tools and Practices  

Is Obesity Ruining Your Health?

Overview

You may be at risk for a number of chronic diseases if you are overweight or obese, according to the U.S. Centers for disease Control and Prevention. Despite this dire warning, two-thirds of American adults are overweight or obese. And each day, millions attempt to lose weight. Some succeed. But many lose a few pounds, or even a lot, only to regain it.

According to the statistics on losing weight, only about five percent of those who lose weight are able to keep it off for more than five years. That leaves millions of people at risk for chronic diseases like diabetes, high blood pressure, heart disease and other lifelong health problems.

Obesity and Diabetes

Although not everyone who is obese will develop diabetes the chances are, if you are obese, you are at increased risk for diabetes. Obesity is marked by an unusually high number of fat cells and large deposits in those cells. As a result, your body develops a resistance to insulin, which is needed to metabolize sugar for energy. Instead of using this sugar for energy, your body creates a resistance to insulin. That is why type 2 diabetes, the type associated with obesity, is called insulin resistance diabetes. When this happens, your blood sugar becomes elevated and remains elevated for a while. Then you might experiences a sudden drop in your blood sugar. These highs and lows can be dangerous to your health.

High Blood Pressure and Obesity

The extra work that your body has to do to carry around the excess weight when you are obese can cause high blood pressure and take a toll on your health. You are more likely to deposit fat in the lining of your blood vessels if you are obese. This fat then causes the blood vessels to become narrow. The arteries may become thick and hard also, which complicates the problem. As a result of these changes, it becomes difficult for blood to flow through the blood vessels and get to vital organs. When this happens, your blood pressure builds up, leading to a diagnosis of hypertension or high blood pressure.

Heart Disease and Obesity

Obesity is a major contributing factor in the development of heart disease in the United States. The work of your heart is critical in pumping oxygen-rich blood to the lungs and other vital organs. This is generally not a problem if you are not overweight or obese. But the more weight you gain, the harder your heart has to work to get the blood-and oxygen-to the lungs and other vital organs. The muscles of your heart could actually become damaged, less efficient and finally stop working, resulting in a heart attack.

High Cholesterol and Obesity

You might have heard a lot of bad things about cholesterol and think that nothing good could come from cholesterol in your body. Actually, cholesterol is not all bad. It plays a vital role in making vitamin D from the sun; it is used for synthesizing hormones, such as testosterone, estrogen and progesterone; . However, too much cholesterol can result in clogged arteries, which can ultimately lead to a heart attack or stroke. 

The more fat there is in your body, as in the case of obesity, the more likely you are to have dangerously high levels of cholesterol. This can happen because you consume too much cholesterol or your body produces too much and at the same time, loses the ability to get rid of the excess. Cholesterol then builds up in the arteries (blood vessels), causing them to become narrow and making it hard for blood to get to the heart, lungs, brain and other organs. 

In some cases, cholesterol-rich plaque may build up in the arteries. Ultimately, a piece of this plaque may break off, travel in the blood, and end up causing a blockage in one of the blood vessels, If this blockage prevents the blood from reaching your heart or brain you can have a stroke.

Prevention

One of the most important things that you can do to prevent chronic diseases like diabetes, high blood pressure, heart disease and high cholesterol is to lose weight. Numerous studies show that losing as little as 7 to 10 percent of your body weight can improve symptoms of diabetes, high blood pressure, heart disease and may reduce cholesterol levels.

Simple steps like eating smaller portions, cutting back on foods that are high in calories from sugar and fat, and reducing salt intake can help you to lose the weight and improve your health. The evidence for the health benefits of losing weight is so powerful that there is growing emphasis on losing weight to prevent or control obesity-related chronic diseases. In some instances, you might even be able to reverse the condition.

About Dr. Dorene E. Carter

Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley.

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