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7 Ways To Cross Diabetes Awareness Month Off The Calendar

by: Katrina McKenna

November is National Diabetes Awareness month. Diabetes is the seventh leading cause of death (fifth leading cause of death by disease) in America. According to the American Diabetes Association Diabetes affects over 20 million Americans, that's 7% of the population! Another 41 million Americans have pre-diabetes. That means out of every 5 people at least one of them has either diabetes or pre-diabetes. Chances are this includes you are someone you know. Every day approximately 2,200 people are diagnosed with diabetes, and the statistics getting worse each year.

I believe we can reverse this trend through education and awareness. Here are 7 things that we all can do to reverse the trend and eliminate the need for Diabetes Awareness Month.

1. Talk to your doctor, if you have diabetes or are at risk for diabetes you must find out as much as possible from your doctor as soon as possible.

2. If you have diabetes, learn how to manage your blood sugar. This is vitally important to reduce the risk of serious complications, such as heart disease, blindness, kidney failure, and lower-extremity amputations.

3. If you do not have diabetes, find out if you are at-risk. Find out how you can reduce your risk factors, to prevent or postpone a diagnosis.

4. Donate to the American Diabetes Association, directly or sponsor someone in the Diabetes Walk or the Tour de Cure. You can participate or volunteer for one of these events. Find out more from the American Diabetes Association at http://www.diabetes.org

5. Maintain or obtain a healthy weight. If you have diabetes, losing weight will improve your blood sugar control, and if you are risk, it reduces your likelihood of becoming diabetic.

6. Eat a healthy diet. A healthy diet will also help keep your blood sugar stable and helps you maintain a healthy weight. Moderating calories helps maintain or lose weight, and controlling the amount of carbohydrates and when you eat them helps control your blood sugar.

7. Exercise regularly. Exercise is very important in controlling blood sugar and even preventing diabetes. Moderate exercise most days of the week improves insulin resistance and assists in weight-loss or maintenance. Exercise is vital tool for a long, healthy life whether you have diabetes or not.

About the author:
Katrina McKenna is the leading diabetes and heart disease fitness expert. She is the author of the upcoming book "Diabetes Secrets: How You Can Lose Weight, Control Your Blood Sugar, Look Great and Feel Great with Diabetes". For free special report "The TRUTH about Weight Loss and Diabetes" please go to:

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Prevent Heart Disease
by: Mike Spencer

You should always keep in mind that whatever actions you do today can either help to prevent, delay or minimize the effect of heart disease or worsen it. The key is to control risk factors. Granted that you cannot control every risk factor for heart disease such as family history but you can definitely do something about your behavior. Age and gender also influence your risk of heart disease.

Major Risk Factors of Heart Disease

Cholesterol Levels

Cholesterol is a type of a lipid, a soft, fatlike substance that serves as a source of fuel. Excessive cholesterol can cause buildup of atherosclerotic plaque. Accumulation of plaque in arteries can block blood flow and lead to a heart attack. LDL cholesterol, the so-called "bad" cholesterol, is transported to sites throughout the body, where it's used to repair cell membranes or to make hormones. LDL cholesterol can accumulate in the walls of your arteries. HDL cholesterol, the so-called "good" cholesterol, transports cholesterol to the liver, where it's altered and removed from the body.

Blood Pressure

Normal blood pressure level is defined as less than 130 millimeters of mercury (mm Hg) for systolic blood pressure and less than 85 mm Hg for diastolic blood pressure. The higher the blood pressure, the more likely it is to take a toll on the heart and on the brain. Blood pressure should be checked whether or not your levels are high. For normal, check once every two years. For high-normal, check once a year. If extremely high, you should get immediate care. Then get multiple measurements to know if a high level is sustained over time.

Diabetes

Another risk factor for heart disease is diabetes, a chronic disease of insulin deficiency or resistance. Type 2 diabetes, the most common type, is associated with obesity and may be prevented by maintaining ideal body weight through exercise and balanced nutrition.

Tips For Controlling Risk of Heart Disease

Stop Smoking

The effect of smoking on your lungs can cause almost every other medical condition.

Get Active

Routine physical activity is highly recommended and helpful in controlling obesity. Try to perform 30 minutes of moderate physical activity every day. Fast walking is one of the best way to prevent heart disease. If you can lose even a small amount of weight, five pounds for example, it may have a positive effect on lipid levels and blood pressure preventing heart disease.

Limit Alcohol Consumption

Limit daily alcohol intake to three ounces or fewer to prevent heart disease. People who drink large amounts of alcohol (six to eight ounces a day) tend to have higher blood pressure.

Watch What You Eat

Eat five helpings of fruits and vegetables daily to prevent heart disease.

Maintain adequate dietary potassium, calcium and magnesium intake.

Reduce saturated fats and cholesterol to stay away from heart disease.

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