Disease Prevention Articles

Diabetes Diet: Eat the Mediterranean Way

Studies are constantly being conducted to aid those living with type 2 diabetes, as it is becoming a rapidly increasing disease that many overweight people are being diagnosed with.

In a recent study it has been reported that eating a Mediterranean-style diet may help people with type 2 diabetes keep their disease under control without the help of drugs better than following a typical low-fat diet. In the past, people diagnosed with type 2 diabetes often turn to a classic, low-fat regimen, while others have opted for a higher-fat, Mediterranean-style diet filled with lots of olive oil, as well as vegetables, whole grains and fish and poultry.

According to WebMD.com, a new study from Italy shows that people with type 2 diabetes who ate a Mediterranean diet rich in vegetables and whole grains with at least 30% of daily calories from fat (mostly olive oil) were better able to manage their disease without diabetes medications than those who ate a low-fat diet with no more than 30% of calories from fat (with less than 10% coming from saturated fat choices).

The researchers studied groups of people who were following both of these types of diets and they found that after four years both groups had lost similar amounts of weight. But, only 44% of the Mediterranean dieters needed to take diabetes medication, as compared to 70% of the low-fat dieters.

The Mediterranean diet group achieved better glycemic (blood sugar) control and was less likely to require diabetes medications to bring their blood sugar to healthier levels. Those who followed the Mediterranean diet also experienced improvement in other heard disease risk factors.

One of the major benefits of the Mediterranean diet is that it is full of healthy foods and it doesn't recommend fat-reduced foods that are chock full of refined carbohydrates. The Mediterranean diet is also rich in vegetables and whole grains and low in red meat, which should be replaced with fish or poultry. Overall, the Mediterranean diet should consist of no more than 50% of daily calories from carbohydrates and no less than 30% of calories from fat.

To switch up your diet to be more Mediterranean add: fish, poultry, beans, walnuts and other nuts, sunflower and pumpkin seeds, fresh fruit, roasted vegetables, whole eggs, and olives.

Preventing Food-Borne Illness: A Seasonal Health Woe to Avoid

Just about everyone will attend some sort of picnic, cookout or outdoor get-together this spring or summer at some point. And while this may be a good time to get together and enjoy a great meal outdoors with friends, this is also a good time for a seasonal health woe that we all need to be made aware of: food-borne illness.

According to MSNBC.com, each summer, the Centers for Disease Control and USDA report that food safety-related illnesses increase over 150 percent. When the temperatures outside are higher, the chances of leaving food in the “danger zone” : anything above 40 and below 140 degrees : is also greater and is bound to happen at family outings and picnics.

In the “danger zone” microorganisms that cause food-borne illnesses multiply and your chances of being affected by a food-borne illness multiply as well. Here are a few guidelines provided by MSNBC.com to prevent such illness from ruining your picnic.

Cook- Make sure that all meats are cooked thoroughly. And be sure your grill is hot before you cook. Electric grills should be heated at least 15 minutes prior to cooking and gas grills at least 10 minutes. Don't rely on a visual image thinking that meats that are brown are thoroughly cooked. Experts suggest using a thermometer when you are cooking for a picnic or an outdoor event. By using a thermometer you will know that your food is adequately heated and able to be consumed without harming others. Make sure that ground beef is heated to 160 degrees, steaks and roasts to 150, poultry to 180. If you are BBQing fish make sure it is cooked thoroughly and be especially careful with shellfish.

Clean- Whether you are planning on being outside or not, when you are working with foods that others will be eating it is especially important to remember to wash your hands with soap and water. The amount of bacteria that can be passed from uncooked foods to your hands is great, so it is best to be as safe as possible. If soap and water are not available, then a hand sanitizer will work just as well. Also, fill a spray bottle with water and one tablespoon of bleach to keep handy to wipe off surfaces and utensils. Wipe dry with a heavy duty paper towel and throw those germs away — don't use cloth towels that help germs breed and multiply.

Chill- When you are heading outdoors with your meal, remember to use a cooler that will keep your food at a cool temperature. Here's an idea, freeze juice boxes; kids and adults love them and they also are terrific temperature controllers. Intermingle them with your foods and they will help keep your foods cold. Also make sure to pack a refrigerator thermometer to check the temperature. You would be surprised to see just how quick the temperature changes — and that means the foods' temperature as well. Be sure to keep your cooler and all foods in the passenger compartment and out of direct sunlight. Most trunks are not air cooled and can raise the temperature of your foods to well over 100 degrees.

If you don't have a cooler or are unable to refrigerate your food, then perhaps you should bring an item that does not require heating or cooling to your picnic. And don't forget to refrigerate leftovers as soon as you can- no more than one hour after cooking, especially when it's warm outside.

Separate- Never, never, never use the same utensils to serve a hot meal that you used to prepare that same meal. Be sure to wash all of your prep utensils with hot water and soap before using them in any way. Also use plastic Tupperware-type containers or Zip-Lock bags to separate foods and securely seal them. Avoid paper bags, aluminum foil or plastic wrap where the foods can leak and cross contaminate other foods.

By following these four simple rules, your next picnic or get together won't be ruined by any nasty food-borne illnesses and your guests will enjoy themselves even more.

Do's and Don'ts to Protect Yourself from Getting Sick this Spring

Spring is fast approaching and with the changing of the seasons also comes a higher likelihood of falling victim to cold bugs and flu viruses. By following these easy do's and don'ts for avoiding germs you can minimize your chance of getting sick this spring.

Do use hand sanitizer- Carry a pocket-size hand sanitizer with you at all times and use it generously whenever you are in public places. Germs are everywhere and on everything and by using hand sanitizer you are protecting yourself from bringing home these flu viruses.

Do wash your hands frequently- According to MSNBC.com washing your hands is the best way to fight viruses and germs, if you do it properly. It may seem like the simplest thing to do, but be sure that you are washing your hands frequently with warm water and soap, and for at least 15 to 20 seconds. Teachers are now telling students to sing the ABC's or Happy Birthday to themselves while they are washing their hands to be sure you are washing for a full 15 to 20 seconds. Soap the top and bottom of your hands (including under your nails) for as long as it would take you to sing “Happy Birthday” twice. If you can't get to a sink, a gel containing 60 percent or more alcohol will effectively remove germs. In addition to hand washing try using paper towels rather than bathroom and kitchen towels. Another important tip, don't share toothpaste tubes. Most people touch their brush to the opening, passing along germs.

Do sneeze into the crook of your elbow- By sneezing into your elbow, you are avoiding transmitting flu viruses to your hands and will keep you from passing the virus to others. It may seem socially awkward at first, but soon you will see more and more people doing this when they sneeze.

Don't shake hands- To keep from transmitting germs, avoid shaking hands with people when you greet them. Try a head nod, waving or smiling instead to greet someone. If you can't avoid shaking someone's hand, then be sure to use your hand sanitizer following the hand shake.

Don't use someone else's phone or computer mouse- Phones and computers harbor some pretty heinous germs for hours. Avoid sharing someone else's phone or computer mouse if at all possible. If you do have to use someone else's phone or computer wipe it down with an alcohol swab prior to using it.

Don't change a diaper without washing your hands immediately afterward- This should be a given at all times and not just during the flu season, but stool harbors gastrointestinal bugs that cause diarrhea, vomiting and upset stomach. It may also contain H1N1, so anyone changing a diaper needs to be sure that they are washing their hands (for 15 to 20 seconds) following the changing.

Keep Diabetes Risk in Mind When Quitting Smoking

A large number of people resolve to quit smoking all over the world on a daily basis. We have all heard over and over again how bad smoking is for us and how it contributes to a number of health problems and risks. And while quitting smoking is a great resolution, a new study featured on CNN.com states that quitting smoking can increase your risk of developing type 2 diabetes.

Despite this new finding, experts caution that the benefits of quitting smoking -- including a lower risk of heart attack and lung cancer -- far outweigh the risk of developing diabetes, which can be treated with diet, exercise, and medication. However, the risk is something to keep in mind as you're trying to quit smoking.

The study states that oftentimes when people quit smoking they have a tendency to gain weight, thereby making them a candidate for acquiring diabetes. The study followed 11,000 individuals without diabetes, where 45 percent of these individuals were smokers. After the nine year study, 1,254 people in the study developed type 2 diabetes.

To combat this risk doctors suggest paying extra attention to weight control and making other lifestyle changes if you have decided to quit smoking and want to decrease your risk of weight gain and developing type 2 diabetes.

Weight control is key, to counteract the increased risk of diabetes, people who quit smoking are encouraged to implement a series of lifestyle changes in consultation with their physicians.

Dr. Richard D. Hurt, director of the Nicotine Dependence Center at the Mayo Clinic in Rochester, Minnesota, recommends that people who quit smoking stick to small portions of low-fat, low-calorie foods. They should also get moving, he adds. "Even just moderate exercise -- like 30 minutes of brisk walking -- reduces the urges to smoke and reduces withdrawal symptoms," he says. "People are able to distract themselves, it makes them feel better, and it uses up some of the calories." Nicotine-replacement products may also be helpful since nicotine is largely responsible for the appetite-suppressing effect of cigarettes. Nicotine patches or gum deliver nicotine much more slowly than a cigarette, however, so to suppress appetite and prevent weight gain they may need to be administered in above-average doses, says Hurt, who was not involved in the new study.

If they are taken for at least three to six months, smoking cessation drugs such as bupropion, an atypical antidepressant sold as Zyban or Wellbutrin may also limit weight gain, Hurt says.

In addition to recommending lifestyle changes, it is suggested that physicians keep an eye on the blood glucose levels of patients who quit smoking, as elevated glucose levels can be a warning sign for type 2 diabetes.

Despite the study's findings, doctors are quick to emphasize that quitting smoking -- or better yet, never starting in the first place -- is far healthier than continuing to smoke, which can cause a host of deadly health problems ranging from heart disease to lung cancer.

“Type 2 diabetes is associated with smoking to begin with; this study found there's a 30 percent increased risk if you're a smoker compared to nonsmokers," he points out. "Stopping smoking increases that risk, but its way offset by the other health gains," explains Dr. Hurt.