Move More, Eat Better: Prevent Diabetes and High Blood Pressure

While the rainy days of spring may prevent you from spending time outside, it’s an ideal time to think about health and wellness. You’ll soon be able to enjoy the warm weather, so direct your energy to thinking about lifestyle choices that can have a real impact now and in the future.

Just a few words capture what you already know: move more and eat better. Doing so may help prevent you from getting diabetes or high blood pressure – epidemics sweeping our nation.

Diabetes affects 25.8 million U.S. children and adults, and about three times that number are at risk of developing diabetes, according to the American Diabetes Association (ADA). The numbers are even more staggering for African American and Hispanic populations. Eleven to thirteen percent of African Americans and Hispanics have diabetes, compared to about seven percent of non-Hispanic whites.

High blood pressure (hypertension) is even more common, affecting nearly a third of all adults, and more than half of all seniors over 65 years of age.

However strong and healthy you feel, take a look at your family and you may see some of your own future.  Most likely some of your friends and family members are affected by these conditions. Although diabetes and hypertension runs in families, their history is not your destiny. You can take action.

First, get informed. On March 26, the American Diabetes Association is holding Alert Day to raise awareness about the risks associated with Type 2 diabetes. If you’re concerned about your chances of developing Type 2 diabetes, the ADA asks you to take the Diabetes Risk Test, consisting of questions about your health habits and family history.

Armed with that information, you should plan to make small changes that can have a significant impact on your overall health. If you are overweight, losing only a few pounds can have an impact on how you feel. It’s never easy, but it begins with eating smart: weight loss is about burning more calories in your daily activities than you take in. Cut out the high calorie low nutrition foods like sugary soft drinks (or replace them with a diet drink); reduce starchy, fatty salty snack foods; and ask a partner or family member to serve you so you both keep track of what you are eating. If you aren’t willing to cut out both the cheeseburger and french fries, keep the burger, and quit the fries - or cut the portions in half. As you adjust to some of these initial changes, you can take bigger steps. Set a weight loss goal, find a scale to keep track of how you are progressing, and ask your family and friends to support and reward your progress.

A little exercise, even if you are not an athlete, can make all the difference. Even though it may be too dreary to be active outside, you can still increase your exercise – whether you take a stroll in the mall, climb the stairs at work, or do exercises at your home.

Try to exercise for 30 minutes a day, three or more days of the week. You can get started now, but always first check in with your healthcare provider so s/he may provide you with advice and structure for your plans.

Eating smart, dropping a few pounds and getting more active has many health benefits. You can lower your blood sugar, decrease your chances of getting diabetes or high blood pressure, and reduce your need for medications. You can even lower the chances of heart attack, stroke or kidney disease. 

A few simple lifestyle changes can make a world of difference in maintaining good health and to manage both diabetes and hypertension. But healthy living starts with you. Start your plan today.

Dr. James Hellinger is medical director for Neighborhood Health Plan and an attending physician at Tufts Medical Center.