As health clubs, we often see opportunities to improve the quality of life for many members. A large percentage of our membership may be mature adults who are struggling with disorders and diseases for which their doctors have prescribed diet and exercise.
Although, we cannot practice medicine without a license, we can familiarize ourselves with the needs of these members so that we are part of their continuum of care. This is especially true when helping clients who have diabetes and pre-diabetes.
An estimated 11 percent of adults live with diabetes. A quarter of them don’t even know it, and experts estimate that by 2050, one out of three adults will have the disease. Among people over 65, 25 percent already have diabetes, while another 35 percent of all adults have pre-diabetes.
If your fasting blood sugar (blood sugar level when you have not eaten for at least eight hours) is higher than 125, you have diabetes. If it’s higher than 100, you have pre-diabetes.
Briefly, type I diabetes is the inability of the pancreas to make insulin to control the amount of blood sugar in the body. Type II diabetes is when the body can make plenty of insulin, but the cells are resistant to accepting the insulin for use.
Roughly 80 percent of people with type II diabetes are overweight or obese, whereby excess body weight is by far the strongest factor for diabetes. And, the “visceral” fat stored deep in the belly may boost the risk the most. The big picture is that moving to a healthy weight could eliminate about half of all cases of diabetes.
Other factors that come into play are genetics, smoking, exercise and diet.
The good news is that type II diabetes is almost entirely preventable by maintaining a healthy weight and lifestyle. That can lower your risk by a whopping 90 percent!
Since many of our members join our clubs to manage their health, especially their weight, we need to have “banners” flying across the club touting the advantages of making nutritional changes in their lifestyle. Because, as we know, exercise alone doesn’t do it!
The bottom line to preventing diabetes is to be certain everyone is doing at least 30 minutes of aerobic activity every day and two to three strength training sessions a week. Then, make the following dietary changes, which have been scientifically proven to help reduce risk:
• Limit sweets, especially sugar-sweetened drinks. Even the naturally occurring sugars in 100 percent fruit juice can raise your risk. Eat whole fruit.
• Eat leafy greens, whole grains, beans and nuts to boost magnesium. Whole foods are better than taking magnesium supplements.
• Get the RDA for vitamin D from supplements or foods fortified with it. Typically, 600 IU to 1,000 IU a day is recommended.
It would be extremely advantageous to make this information available in the club by displaying it prominently in high-traffic areas. Got banners, anyone?
Judith Samuels, M.A. is a certified nutrition and wellness consultant and master personal trainer at Sport&Health Clubs in the Washington D.C. Metro Area. She can be reached via e-mail at judi@judisamuels.com.
