“Foods That Increase and Decrease Inflammation”

 

Limiting this food can help decrease the risk of chronic disease.

Losing weight isn't the only reason you should eat healthily. While there is nothing wrong with wanting to lose a few pounds and feeling good in your skin (as long as you're doing it healthfully, of course), there are so many more healthy reasons to want to eat a good diet that isn't even linked to weight management. In fact, research shows that your diet can be directly correlated to an increased risk of chronic diseases due to inflammatory responses in your body—and it's all based on the types of foods you eat. That's why it's important to understand the worst food that increases inflammation in your body, so that you can fully understand the risks and how consuming this type of food can cause issues over time. Ilana Muhlstein, MS, RDN, and a member of our medical expert board, says foods made with high fructose corn syrup, as well as artificial colors and flavors, are foods that will increase inflammation in the body. Some of the more popular foods that have these ingredients include regular soda and candy, like gummy bears. "The surge of sugar and artificial ingredients spike blood sugar levels and bring upon an inflammatory response," says Muhlstein. Why is it so bad to have inflammation in the body? Over time, constant inflammation can cause serious health issues, which is why it's important to understand why certain foods can increase that inflammatory response.

 

THE PROBLEM WITH PRO-INFLAMMATORY FOODS:

If your body is constantly in a state of inflammation, and over time, it can lead to chronic inflammation. Chronic inflammation leaves your body constantly on high alert in order to fight against any of those "foreign" substances entering your body. It can damage the healthy cells, tissues, and organs in your body—which causes a risk of numerous diseases including cardiovascular disease, diabetes, rheumatoid arthritis, and many more. No, we are not saying that eating one gummy bear will instantly cause disease—that's not exactly how it works. It's eating these pro-inflammatory foods on a consistent basis that can cause issues, and over a long period of time of eating a pro-inflammatory diet, your body's constant state of chronic inflammation can cause an increased risk of these types of diseases. In particular, drinking soda, and ingesting numerous chemicals can cause inflammation in your body because it is reacting to foreign substances. While soda and candy with high fructose corn syrup and chemicals are considered the worst food that increases inflammation, there are other types of foods to also not eat in excess. Refined carbohydrates (white bread, pastries), fried foods, red meat, processed meat, as well as margarine (shortening and lard) are all foods that can cause inflammation in the body and should be limited, according to Harvard Health. Does "limit" mean never enjoying these foods at all? Of course not. Limiting these foods means enjoying them in moderation. Saving them for special events and for those "once in a blue moon" moments is a balanced way to stay healthy and still enjoy the foods you love, instead of overdoing it on these foods on a daily basis. When it comes to those "daily basis" foods, following an anti-inflammatory diet would be best for your overall health and for decreasing the risk of developing these types of diseases. The University of Chicago Medicine says that following a Mediterranean and plant-based diet is best for protecting yourself against chronic inflammation. Focusing on foods that are high in antioxidants (which fight the free radicals causing damage to your body) is wise on a day-to-day basis and includes foods like nuts, olive oil, beans, fruits, and vegetables. Even a little bit of dark chocolate can give you a boost in antioxidants—and fiber!

 

DO YOU STILL HAVE A SWEET TOOTH?

According to Muhlstein, there are a few healthier sweet alternatives that you can enjoy in your diet if you're always reaching for something sweet at home. "If you want a sweet soda, try mixing sparkling water with 1 to 2 ounces of fruit juice or a mix of Stevia and fresh-squeezed lemon for a zero-calorie all-natural lemonade," says Muhlstein. "In place of gummy cravings try frozen grapes and mango chunks. If you like sour candies- mix a little lime juice with some honey and toss over fresh berries and grapes. It totally hits the spot, and the increase in fiber helps curb the sugar load. Plus, the antioxidants found in fresh berries may help reduce inflammation in the body." Does this mean you can only eat "healthier" alternatives to your favorite foods? Of course not! Muhlstein provides tricks to try at home if you're constantly looking for something sweet to eat on a regular basis, but that doesn't mean you can't enjoy dessert once in a while. Sometimes even cooking your own sweets at home can make all the difference, especially if you're indulging in one of our 76+ Best Dessert Recipes for Weight Loss. All in all, it's important to limit those pro-inflammatory foods in your diet and focus the majority of your meals around those anti-inflammatory foods to protect yourself from the risk of developing a disease. Plus, this gives you the autonomy to say "yes" to those pro-inflammatory foods when you really want them, knowing that you are continually making the right choices for your body and health on a more regular basis.

“THE BEST FOODS TO DECREASE INFLAMMATION”

Is it really possible to pick one food to eat to reduce inflammation? Not exactly, according to Toby Smithson, MS, RDN, LD, CDCES, FAND, Diabetes Lifestyle Expert with DiabetesEveryDay and author of Diabetes Meal Planning and Nutrition for Dummies. "It is hard to pick just one food as the best food to reduce inflammation," says Smithson. "Reducing inflammation is an overall diet approach which follows the Mediterranean Diet guidelines. To be more specific, that is an eating plan that is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils." According to a study published by Cambridge University Press in the journal Proceedings of the Nutrition Society, the Mediterranean Diet can reduce chronic inflammation which can help with decreasing the risk of cardiovascular disease. Not only that, but research shows that the Mediterranean diet is also linked to living a longer life and is also consistently ranked the best diet for weight loss. However, while many of the foods in the Mediterranean diet are helpful in reducing inflammation, there is one food in particular that is particularly high in helping to reduce inflammation, and that's cherries. "Cherries rank high on the list for reducing inflammation," says Smithson. "They receive an A+ for their antioxidant (anthocyanins, beta carotene and vitamin C) content as well as polyphenols that act as antioxidants which can halt damage to your cells. Studies have shown cherries to reduce inflammation and oxidative stress."

Thanks to these antioxidants, cherries can help reduce inflammation for joint pain and even in reducing swelling from arthritis. Studies also show that tart cherry juice is helpful in reducing inflammation as well. Now that you're aware of all the amazing anti-inflammatory benefits of eating cherries, you might as well start incorporating them into your diet! Be sure to check out our list of the 100 Easiest Recipes You Can Make.

 

BY: Kiersten Hickman, Eat This, Not That, August 9, 2021

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Your Guide to Eating Healthy Carbs”

 

MAKE THE RIGHT CHOICE: Think of carbs as raw material that powers your body. You need them to make sugar for energy. They come in two types: simple and complex. What is the difference? Simple carbs are like quick-burning fuels. They break down fast into sugar in your system. You want to eat less of this type. Complex carbs are usually a better choice. It takes your body longer to break them down.

READ THE "FINE PRINT": Nutrition labels offer an easy way to spot added sugar, the source of simple carbs that you want to cut back on. Just look for words that end in "ose." The chemical name for table sugar is sucrose.  Other names you might see include fructose, dextrose, and maltose. The higher up they appear in the ingredients list, the more added sugar the food has.

JUST AVOID SIMPLE CARBS? Well, it is not quite that easy. Foods that have been processed with added sugars generally are not as healthy a choice, it's true. But simple carbs occur naturally in some foods that are part of a balanced diet. For example, most milk and other dairy products contain lactose, or milk sugar.

GET SMART ABOUT BREAD: Does your loaf have the complex carbs that are good for you? It depends on the grain used to make it. Look for bread made with whole grains. Barley, rye, oats, and whole wheat are some top choices.

WHAT ABOUT FRUIT? They are sweet, which must mean they have simple carbs, right? That is true, but they are still a healthy choice. They have got fiber in them, which helps slow the breakdown of sugar. Plus, most are a good source of nutrients like vitamin C and potassium. Fruits with skins you can eat, such as pears, apples, and berries, are especially high in fiber.

WATCH WHAT YOU DRINK: That soda you are sipping could be a sneaky source of simple carbs. That is because non-diet sodas contain a sweetener, often high-fructose corn syrup. It's right there on the nutrition label, usually one of the first ingredients listed. Twelve ounces of a regular soda can pack 39 grams of carbs, all coming from the sugar in it.

THINK FALL: Many of the foods you associate with autumn are great sources of complex carbs. Try starchy vegetables such as sweet potatoes, squash, and pumpkin.

SWEETEN WITH CAUTION: You can quickly load up on simple carbs if you're not careful about what you stir into your hot drink or put on your oatmeal. Go easy on brown sugar, maple syrup, honey, and molasses. And don't overdo it on fancier-sounding sweeteners, like turbinado and agave nectar. They're also sources of simple carbs. 

BRING ON THE BEANS: They're a good way to get complex carbs. Whether you choose kidney, white, black, pinto, or garbanzo, beans have lots of fiber. While you're on that aisle in the grocery store, think about picking up some lentils or split peas, another way to add complex carbs to your diet.

A GUILT-FREE TREAT: It seems too good to be true, but you can believe it: Popcorn is a whole grain. That means it's got complex carbs and fiber. Your healthiest choice is air-popped, without any added fat and salt. Season it with your favorite dried herbs and spices instead.

GREAT GRAINS TO TRY: Maybe you've heard of quinoa, the whole grain from South America. Some other new-to-you whole grains are becoming more widely available, and they can be a good choice to get complex carbs in your diet. Some grains to look for are millet, a staple from Africa and Asia, bulgur, which is used in Middle Eastern dishes, and triticale, a hybrid of wheat and rye.

WHICH KIND OF RICE? You're ordering Chinese food and the restaurant asks, "White rice or brown?" Which should you choose? White rice is a "refined" grain, meaning it has lost some key nutrients during processing, like fiber. But brown rice is a whole grain, a good source of complex carbs.

REVIEWED BY: Christine Mikstas, RD, LD, WebMD on May 29, 2020

CDC: "Nutrition for Everyone."

NutritionMD.org: "Making Sense of Foods."

Food Insight.Org: "Background on Carbohydrates and Sugars."

U.S. Department of Agriculture National Nutrient Database.

American Diabetes Association: "Types of Carbohydrates."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“25 Super Snacks With 100 Calories or Less”

 

1/2 CUP SLOW-CHURNED ICE CREAM: Surprise! Ice cream tops our list of low-calorie snacks. The key is to look for slow-churned or double-churned varieties. This refers to a process that reduces fat and calories while retaining the creamy texture of full-fat varieties, so 1/2 cup has just 100 calories. 

• Saturated Fat: 2 g
• Sodium: 45 mg
• Cholesterol: 20 mg
• Carbs: 15 g

6 CUPS MICROWAVE POPCORN: When you want a large snack with a small calorie count, popcorn delivers. Some microwave brands have just 100 calories in 6 cups. "You have to chew it, so it's satisfying," says Joan Salge Blake, RD, a spokesperson for the Academy of Nutrition and Dietetics. It is also high in fiber, which can help you stay full longer.

• Saturated Fat: 0.5 
• Sodium: 220 mg
• Cholesterol: 0 mg
• Carbs: 24 g
• Fiber: 6g

MINI QUESADILLA: You may not expect cheese quesadillas to make a list of low-calorie snacks but try this recipe: sprinkle an ounce of grated low-fat cheddar cheese over a corn tortilla. Fold in half and microwave for 20 seconds. This quick and tasty snack has only 100 calories and 1.3 g of saturated fat.

• Saturated Fat: 1.3 g
• Sodium: 182 mg
• Cholesterol: 6 mg

COTTAGE CHEESE AND CANTALOUPE: Cottage cheese is a protein powerhouse, with 1/2 cup delivering 14 g. Like fiber, protein can help you stay full longer. Enjoy low-fat cottage cheese plain or with a side of fruit. A small wedge of cantaloupe brings the total calories to 100.

• Saturated Fat: 0.7 g
• Sodium: 468 mg
• Cholesterol: 5 mg

THREE CRACKERS WITH CHEESE: Choosing whole-grain crackers is the key to this classic snack. The fiber will keep you feeling full between meals, and the cheese provides protein and calcium. To stay under 100 calories, cut up one slice of low-fat cheese and split it over three crackers.

• Saturated Fat: 1.2 g
• Sodium: 397 mg
• Cholesterol: 7 mg

FOURTEEN ALMONDS: When the munchies strike while you are on the go, there are few things more convenient than nuts. You can eat 14 almonds without hitting the 100-calorie mark. Plus, they are rich in fiber and protein, which help keep hunger at bay. "They're a great snack when you're stuck in traffic," Blake adds.

• Saturated Fat: 0.63 g
• Sodium: 0 mg
• Cholesterol: 0 mg

SIX WHOLE-GRAIN PRETZEL STICKS: For those who do not like nuts, pretzels are just as convenient when you're on the move. To stay under 100 calories, stick to six whole-grain pretzel sticks. This snack is cholesterol-free, low in fat and sugar, and provides more than 3 g of fiber to help tide you over.

• Saturated Fat: 0.4g
• Sodium: 257mg
• Cholesterol: 0 m

BAKED APPLE: Apples are still one of the healthiest snacks around, and there are plenty of ways to put a twist on this old standby. Blake recommends enjoying baked apples – they taste like dessert but provide the same vitamins and fiber as their fresh counterparts. You can even sprinkle cinnamon on top without adding calories.

• Saturated Fat: 0 g
• Sodium: 2 mg
• Cholesterol: 0 mg

CHEESE-STUFFED PITA POCKET: Here's one that is easy to make and gives you the satisfaction of biting into a sandwich. Grab a whole-grain pita pocket and stuff it with 1/2-ounce part-skim ricotta cheese. The fiber and protein will help fill you up, and the whole snack has less than a gram of saturated fat.

• Saturated Fat: 0.8 g
• Sodium: 149 mg
• Cholesterol: 4 mg

BLUEBERRY SMOOTHIE: A fruit smoothie offers a scrumptious way to get in some extra calcium and antioxidants during your day. Try blending 1/3 cup of nonfat yogurt with 2/3 cup of frozen blueberries and ice. "It's very refreshing and very cold," Blake says. "That slows down your ability to drink quickly." Snacks that take more time to finish are often more satisfying.

• Saturated Fat: 0 g
• Sodium: 59 mg
• Cholesterol: 2 mg

1/3 CUP EDAMAME: These young soybeans are among the healthiest snacks you can find. A half a cup has more than 8 g of protein and 4 g of fiber to help keep you full. As a bonus, you will get nearly 10% of your recommended daily allowance of iron. Edamame is available in ready-to-eat containers for a quick snack on the run.

• Saturated Fat: 0.5 g
• Sodium: 4.5 mg
• Cholesterol: 0 mg

3/4 CUP FROZEN MANGO CUBES: You can buy these pre-packaged or make them yourself. "It's like having frozen candy," Blake says. "It's a great way to get beta-carotene and fiber while satisfying your sweet tooth." A 3/4 cup serving has just 90 calories and provides 60% of your recommended daily allowance of vitamin C.

• Saturated Fat: 0 g
• Sodium: 0 mg
• Cholesterol: 0 mg

EIGHT BABY CARROTS WITH HUMMUS: When you are craving a satisfying crunch, dip eight large baby carrots into 2 tablespoons of hummus. Carrots are an excellent source of vitamin A and beta carotene, while hummus adds protein. Pre-packaged baby carrots are convenient, and there are many varieties of hummus available.

• Saturated Fat: 0.4 g
• Sodium: 210 mg
• Cholesterol: 0 mg

APPLE SLICES WITH PEANUT BUTTER: Mixing sweet with salty is a tried-and-true way to satisfy the munchies. Measure 3/4 cup of apple slices and spread a thin layer of unsalted peanut butter on each slice. To stay near the 90-calorie mark, do not use more than 2 teaspoons of peanut butter in all.

• Saturated Fat: 0.8 g
• Sodium: 2 mg
• Cholesterol: 0 mg

YOGURT WITH SUNFLOWER SEEDS: Stir a teaspoon of sunflower seeds into 1/2 cup of nonfat plain yogurt. The seeds add plenty of texture but only 19 calories. The yogurt is a good source of protein, and the entire snack has less than half a gram of saturated fat. Make sure to use unsalted sunflower seeds, especially if you are watching your sodium.

• Saturated Fat: 0.26 g
• Sodium: 0 mg
• Cholesterol: 0 mg

NONFAT GREEK YOGURT WITH HONEY: Greek yogurt is known for its extra-creamy texture and high protein content. Just 1/2 cup of nonfat plain Greek yogurt has 12 g of protein to help you stay full. Drizzle on a teaspoon of honey, and the whole snack totals 84 calories.  The best part is, you may feel like you are eating dessert.

• Saturated Fat: 0 g
• Sodium: 53.5 mg
• Cholesterol: 0 mg

HALF A BAKED POTATO WITH SALSA: Microwave a baked potato for an easy snack that is loaded with vitamin C, not with calories. Half of a medium-sized baked potato has 80 calories – keep the skin, which is packed with nutrients. Spread a heaping tablespoon of salsa on top to spice it up and you will still keep it under 100 calories.

• Saturated Fat: 0 g
• Sodium: 124 mg
• Cholesterol: 0 mg

FROZEN YOGURT SANDWICH: Nonfat frozen yogurt is a healthy alternative to ice cream, and it is easy to find varieties with no added sugar. Try making a "FroYo" sandwich by spreading two tablespoons of nonfat frozen yogurt between two graham cracker squares. Even with chocolate frozen yogurt, you are only looking at 84 calories.

• Saturated Fat: 0.13 g
• Sodium: 104 mg
• Cholesterol: 1 mg

20 PISTACHIOS: Don't let the high fat content in pistachios scare you off -- most of the fat is unsaturated or "good" fat. Eat 20 pistachios, and you will only take in 80 calories and less than a gram of saturated fat. Plus, they are rich in protein, fiber, and several key vitamins and minerals. To avoid an unhealthy dose of sodium, eat them raw or dry roasted without salt.

• Saturated Fat: 0.8 g
• Sodium: 0 mg
• Cholesterol: 0 mg

FROZEN BANANA POP: If you are looking for a creative way to add more fruit to your diet, try frozen banana pops. Slice several peeled bananas in half and insert popsicle sticks. Coat each half with an ounce of low-fat plain yogurt. Put the pops in the freezer, and soon you will have ready-to-eat low-calorie treats. At just under 80 calories a pop, this is a snack you can feel good about.

• Saturated Fat: 0.35 g
• Sodium: 3 mg
• Cholesterol: 7 mg

1 CUP TOMATO SOUP: Tomato soup is full of disease-fighting nutrients, but contains as little as 74 calories per cup, no cholesterol, and less than 1 gram of saturated fat. Just keep in mind that there are many varieties. Cream of tomato is significantly higher in fat and calories. When buying canned soup, look for labels that say, "low sodium" and check the calorie count.

• Saturated Fat: 0.19 g
• Sodium: 471 mg
• Cholesterol: 0 mg

1/3 CUP DRY OAT SQUARES CEREAL: If you are a cereal fan, try leaving out the milk for a convenient, low-calorie snack. Pour 1/3 cup dry oat squares cereal into baggies you can keep in the car or at your office. Each serving has 70 calories and barely any saturated fat. Other types of whole-grain cereals also work well. Just stay away from overly sweetened varieties.

• Saturated Fat: 0.17 g
• Sodium: 83 mg
• Cholesterol: 0 mg

1 CUP GRAPES: Grapes are loaded with water, which means that just under a cup full is 100 calories. The water content helps provide a feeling of fullness and keeps you hydrated. Grapes are also a terrific source of vitamin K and manganese and contain some fiber to boot. They are great eaten fresh or frozen.

• Saturated Fat: 0.1 g
• Sodium: 2 mg
• Cholesterol: 0 mg

SMOKED SALMON PINWHEEL: For a savory snack under 60 calories, spread 1 tablespoon of low-fat cream cheese onto a slice of smoked salmon (lox) and roll it up. This salmon pinwheel is high in protein and heart-healthy omega-3 fatty acids, though the salt used to cure the salmon boosts the sodium content. Use a little less cream cheese and you can have two pinwheels for under 100 calories.

• Saturated Fat: 1.6 g
• Sodium: 495 mg
• Cholesterol: 13 mg

ONE CUP JICAMA STICKS AND SALSA: Jicama root is one veggie that is often overlooked. Yet, it is incredibly low in calories and offers a satisfying crunch. Slice the jicama into French-fry sized sticks and dip them in salsa. You can munch on an entire cupful for only 54 calories.

• Saturated Fat: 0.03 g
• Sodium: 235 mg
• Cholesterol: 0 mg

NOT-SO-SUPER SNACKS: Don't make a habit of snacking on 100-calorie packs of crackers and cookies, which are mainly made with refined flour. These snack packs may be low in calories, but they are also low in nutrients. It is better to make your snacks work for you by delivering protein, fiber, or antioxidants.

REVIEWED BY: Kathleen M. Zelman, MPH, RD, LD, WebMD on February 05, 2020

REFERENCES:

Kathleen M. Zelman, MPH, RD, LD, director of nutrition, WebMD.
Joan Salge Blake, MS, RD, LDN, clinical associate professor, Boston University's Sargent College of Health and Rehabilitation Sciences; spokesperson, American Dietetic Association.
Leslie Bonci, MPH, RD, director of sports nutrition, University of Pittsburgh Medical Center.
American Dietetic Association: "25 Healthy Snacks for Kids."
Edy's Slow-Churned: "Flavor Details."
Orville Redenbacher's: "SmartPop Butter Mini Bags 4 - Nutrition Facts."
United States Department of Agriculture National Agricultural Library.
Herr's Products. "Herr's Products - Whole-Grain Pretzel Sticks."
Self Nutrition Data.
Dole: "Mango."
Chobani Yogurt: "Chobani Yogurt - Products - Non-fat Greek Yogurt."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.

“The Dangers of Diabetes is Found Greatest in African-Americans”

 

Many African Americans have Diabetes. According to the American Diabetes Association, 3.2 million African Americans aged 20 years or older have diabetes!

• African Americans are 1.8 times more likely to have diabetes as non-Hispanic whites
• Twenty-five percent of African Americans between the ages of 65 and 74 have diabetes.
• One in four African American women over 55 years of age has diabetes.

Maybe it’s your mother, grandmother, father, aunt, brother, sister or even a close friend. Studies have shown that diabetes is 33 percent more common among African Americans than Whites, and that the highest rates are among African American women! It is extremely important to learn more about this very common illness. You can take steps now to either prevent the onset of diabetes or to better manage the illness if you already have it.

WHAT IS DIABETES?

 

Diabetes, commonly referred to as "sugar diabetes," is a condition in which the body is unable to properly process the carbohydrates (sugars and starches) we eat. As you may know, diabetes is characterized by high levels of glucose (sugar) in the blood. Let’s take a moment to go over the basics of the problem before we go any further.

 

Normally, digestion converts the carbohydrates we eat into glucose in the bloodstream. The body responds to elevated glucose levels by releasing a hormone called insulin from the pancreas. Insulin is responsible for reducing the glucose level in the blood by transporting it to cells in the body where it is used for fuel. People with diabetes suffer from either a lack of insulin production or an inability to properly use the insulin that their body makes.

Diabetes can be associated with serious medical complications. Fortunately, there is a lot that people with diabetes can do to reduce the likelihood that major complications occur.

TYPES OF DIABETES – THERE ARE 4 MAJOR TYPES OF DIABETES:

• TYPE 1 (also called juvenile-onset diabetes or insulin dependent diabetes)
  
  Type I diabetes usually develops before age 20 and is caused by a lack of insulin production. A small number of African Americans (5-10% with diabetes) have Type I and this is treated with daily insulin injections.

• TYPE 2 (also called adult onset diabetes or non-insulin dependent diabetes)
  
  This type of diabetes usually develops in adults and is responsible for 90-95% of the diabetes in African Americans. In Type II diabetes, the body produces inadequate amounts of insulin. Additionally, the insulin that is produced is not effectively utilized in the body.

• PREGNANCY ASSOCIATED DIABETES (Gestational Diabetes)
  This refers to patients who develop elevated blood glucose levels during pregnancy. Glucose levels usually return to normal following delivery, but these women have an increased risk for developing diabetes later in life. Gestational diabetes is 80 percent more common in African Americans than Whites.

• MEDICATION INDUCED
  People can sometimes develop elevated levels of glucose in the blood after taking certain medications like steroids such as Prednisone.

WHAT ARE THE SIGNS AND SYMPTOMS OF DIABETES?

Increased glucose in the blood and in the urine leads to the classic symptoms of diabetes, which include:

• Frequent Urination
• Increased Thirst
• Increased Appetite
• Blurred Vision
• Weight Loss
• Extreme Hunger

COMPLICATIONS OF DIABETES

African Americans experience higher rates of complications from diabetes than do White Americans. Perhaps you know a family member or friend who has experienced kidney failure, eye disease, or even an amputation as a consequence of diabetes. By increasing your knowledge about diabetes, you will be able to take steps now that will decrease the likelihood that you will suffer from the complications of this disease.

• Blindness: African Americans are almost 50% as likely to develop diabetic retinopathy compared to other populations.
• Kidney Disease: African Americans are 2.6 to 5.6 times as likely to suffer from kidney disease with more than 4,000 new cases of End Stage Renal Disease (ESRD) each year.
• Amputations: African Americans are 2.7 times as likely to suffer from lower-limb amputations.
• People with diabetes can develop a disease affecting the blood vessels of the eye called "Diabetic Retinopathy" which leads to impaired vision and ultimately blindness.
• Nerve Dysfunction: Many diabetics develop numbness, tingling and/or generalized decrease in sensation. Often, these symptoms begin in the feet and may migrate to other parts of the body. Careful attention is required to prevent the development of ulcers (especially in the feet).
• Atherosclerosis (Hardening of the Arteries): a disease of the arteries (blood vessels) that eventually leads to obstruction of blood flow. Atherosclerosis is more common in diabetics and this leads to increased rates of heart attacks, stroke, and poor circulation throughout the body.

HOW CAN YOU BE TESTED FOR DIABETES?

Diabetes can be easily diagnosed by measuring the amount of glucose (sugar) in a blood sample. There are a few different ways that this simple test is done (a lot depends on how recently you have eaten before the blood sample is drawn!) Your health care provider will be happy to give you further information.

TREATMENT OPTIONS

TYPE I DIABETES: As stated above, Type I diabetes has its onset in childhood and patients require insulin to maintain normal blood glucose levels.

TYPE II DIABETES: In the early stages, patients can be treated by adhering to a diet low in sugar and by increasing exercise. Weight loss may increase the effectiveness of insulin, allowing for better glucose control. If diet and exercise cannot adequately control Type II diabetes, then oral medications can be prescribed. Finally, if the oral medications are not enough, insulin injections are required.

EMPOWERMENT POINTS

1. YOU CAN MAKE A DIFFERENCE!

Healthy lifestyles are particularly important for people who are at increased risk for developing diabetes. The most common form of diabetes can often be prevented with weight control through healthy eating and participating in regular exercise such as walking, running, swimming or other aerobic activity.

2. GET TESTED

If you are overweight, have a family history of diabetes, are over 40, have hypertension, increased cholesterol and/or have the classic symptoms of diabetes (increased thirst, increased urination, and blurred vision) you are at increased risk for diabetes and should be tested.

3. IF YOU HAVE ALREADY BEEN DIAGNOSED WITH DIABETES

It is imperative that you measure your blood glucose (sugar) on a daily basis. Studies show that aggressive management of diabetes greatly reduces your likelihood of suffering from the complications of this disease.

Also, remember to schedule regular examinations with your doctor. The examination should include:

• A yearly eye exam,
• Tests to evaluate your kidney function,
• An exam of your feet to look for changes in sensation or the development of skin lesions, infections or ulcers,
• Your blood pressure should be measured at every routine diabetes visit. If your systolic blood pressure is greater than 130 mmHg or your diastolic blood pressure is greater than 80 mmHg you should have blood pressure confirmed on a separate day, so schedule another appointment.

Also, you are encouraged to lose weight and eat more fruits and vegetables and less fattening foods. (Yes, you can do it!)

REFERENCES

1. American Diabetes Association. Report of the Expert Committee on the Diagnosis and Classification of Diabetes Mellitus. 1997
2. Harris MI, Flegal KM, et al. Diabetes Care Vol.21, p 518-24, 1998.
3. American Diabetes Association www.diabetes.org
4. National Diabetes Information Clearinghouse www.niddk.nih.gov
5. American College Of Foot And Ankle Surgeons www.acfas.org

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