Your grandmother may have referred to the disease as “having sugar” but the truth is diabetes is a serious matter that is seriously affecting the Black community.
Compared to the general population, African-Americans are disproportionately affected by diabetes. Also, 18 percent of Blacks age 20 years or older have diabetes; and they are 1.8 times more likely to have diabetes than non-Hispanic whites.
Diabetes is associated with an increased risk for a number of serious, sometimes life-threatening complications such as blindness, kidney disease and limb amputations.
The good news is that people can prevent or delay the onset of diabetes through a healthy lifestyle.
Here are some tips:
– Get more physical activity: Research shows that both aerobic exercise and resistance training can help control diabetes, but the greater benefit comes from a fitness program that includes both.
– Get plenty of fiber: Fiber helps lower risk of diabetes by improving your blood sugar control; lowers your risk of heart disease; and promotes weight loss. Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.
– Go for whole grains: Whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. Many foods made from whole grains come ready to eat, including various breads, pasta products and many cereals. Look for the word “whole” on the package and among the first few items in the ingredient list.
– Lose extra weight: If you’re overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health. Participants in a large study who lost a modest amount of weight — around 7 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by almost 60 percent. When losing the weight, skip fad diets and choose tried and true methods of exercise.
– See your doctor: If you’re older than age 45 and your weight is normal, ask your doctor if diabetes testing is appropriate for you. The American Diabetes Association recommends blood glucose screenings if you’re age 45 or older and overweight or you’re younger than age 45 and overweight with one or more additional risk factors for type 2 diabetes — such as a sedentary lifestyle or a family history of diabetes.
For more information, visit Diabetes.org/in-my-community/programs/african-american-programs/; or mayoclinic.com.
