Encouraging Health

There may be a newly discovered bonus to good blood sugar control: better recall.

Turns out that Alzheimer’s disease and the #1 blood sugar disorder, diabetes, share something in common — something that wreaks havoc on normal brain function: lack of insulin.

Not All in the Genes
A long-term Swedish study revealed that too little insulin ups Alzheimer’s risk. Men with low insulin secretion at age 50 had a significantly greater risk of the mind-robbing disease — as well as other types of dementia — later in life. One caveat though: The link was strongest in men without the gene that predisposes people to Alzheimer’s.

What It Means to You
Exactly how an impaired insulin response bumps up Alzheimer’s risk isn’t clear. But it definitely underscores the importance of diabetes prevention efforts.

Being active is a big part of living a healthy lifestyle. It offers up many health benefits. This is true for people of all ages and especially true for people with or at risk for pre-diabetes or type 2 diabetes. Check out the benefits of being active, how much activity is best for you and get a few tips to become more active now.

Top 10 Benefits of Being Active

Improve blood glucose management. Activity makes your body more sensitive to the insulin you make. Activity also burns glucose (calories). Both actions lower blood glucose.

Lower blood pressure. Activity helps your heart pump stronger and slower.

Improve blood fats. Exercise can raise good cholesterol (HDL) and lower bad cholesterol (LDL) and triglycerides. These changes are heart healthy.

Take less insulin or diabetes pills. Activity can lower blood glucose and weight. Both of these may lower how much insulin or diabetes pills you need to take.

Lose weight and keep it off. Activity burns calories. If you burn enough calories, you’ll trim a few pounds. Stay active and you’ll keep the weight off.

Lower risk for other health problems. Reduce your risk of a heart attack or stroke, some cancers, and bone loss.

Gain more energy and sleep better. You’ll get better sleep in less time and have more energy, too.

Relieve stress. Work out or walk off daily stress.

Build stronger bones and muscles. Weight-bearing activities, such as walking, make bones stronger. Strength-training activities, such as lifting light weights (or even cans of beans), make muscles strong.

Be more flexible. Move easier when you are active.
Just How Much?

The Dietary Guidelines for Americans is put out every few years by the federal government. These Guidelines were revised in 2005 and for the first time they suggest how much activity Americans should aim for. Read through these below. Keep in mind, they are goals, not the place to start. Note that the American Diabetes Association (ADA) supports these Dietary Guidelines and believes they are good advice for people with diabetes or those who want to prevent it.

People with pre-diabetes, diabetes, or the general adult public should aim for a minimum of 30 minutes most days (Walking, gardening, doing yard work, swimming, or cleaning house will all work to meet this goal. Anything that increases your heart rate and causes you to break a light sweat.)

Children &, teens should aim for at least 60 minutes most days.

The Diabetes Prevention Program — a large study done in people with pre-diabetes — showed that 150 minutes of physical activity a week (30 minutes, five times a week) helped prevent or delay type 2 diabetes. In this study, people also lost 10 to 20 pounds by making changes in their eating habits.

Do these guidelines seem hard to fit in to your busy life? It’s not easy to find the time. You won’t go from zero to thirty or sixty (minutes), in a day or week. Take one step at a time. Slowly build up to your goal.

First, Doctor’s OK

Most adults without medical problems don’t need their doctor’s OK to exercise. But because people with pre-diabetes and diabetes may have a heart or other diabetes-related problem, ADA suggests you get your doctor’s OK. Talk to your doctor about your plans for activity. Learn from your doctor how to stay safe while you exercise.

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