Diabetes: How Can We Prevent It?

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  • 1. Diabetes: How Can We Prevent It?
    By Richard Saint Cyr, MD
    • American family medicine doctor
    • 2. International Medical Center Beijing
    • 3. Website: www.myhealthbeijing.com
  • What Is Diabetes?
    = Too much glucose (sugar) in your blood
    Pancreas (胰脏)makes insulin (胰岛素)
    Insulincontrolsglucose(糖)
  • 4. What Is Pre-Diabetes?
    Blood sugar results slightly high
    A warning sign that your pancreas is wearing out!
    Lifestyle changes can reverse this!!!
    Diet
    Exercise
    Lose weight
  • 5. Are You Pre-Diabetic?
    You have a 93% chance of developing diabetes in the next 20 years
    BUT – you can prevent this!
  • 6. Healthy Pancreas 健康的胰脏…
  • 7.
  • 8. Why Is Diabetes So Scary?
    Heart disease
    Amputations of legs
    Blindness
    Kidney failure
    Depression
  • 9. Half of people with diabetes don’t know!
  • 10. Two types of Diabetes
    Type 1 Diabetes
    Type 2 Diabetes
  • 11. Type 1 Diabetes
    NO INSULIN
    Genetic/childhood disease
    Immune system attacks beta cells
    No energy (Glucose) can be used
    Victim has no insulinproducing cells
    Insulin-dependent
    Chronic (livelong) disease
    Only 5-10% diagnosed
  • 12. Type 2 Diabetes
    Adult/lifestyle disease
    Non-Insulin-dependent
    Body  not enough insulin
    Cells ignore the insulin
    Insulin  not bring used
    Insulin resistance
    90% diagnosed
  • 13. Causes of Type 2 Diabetes
    Physical inactivity
    Unhealthy eating
    Being overweightor obese
    Having a family member who has Diabetes
    Having high blood pressure
    Having high cholesterol.
  • 14. The Diabetes Epidemic糖尿病流行病学
    2007全球糖尿病病例
    总共2.46亿-中国3980万
  • 15. How Do I Know If I Have It?
    Symptoms 症状 zheng4zhuang4
    Blood test at clinic
  • 16. What Are The Symptoms?
    Thirsty
    Thirsty; urinating a lot
    losing weight without trying
    Tingling or no feeling in your feet
    Blurry eyesight
  • 17. Symptoms?
    Headaches Cuts don’t heal well/quick
  • 18. Symptoms?
    Erection problems
  • 19. OK, Enough Scary Stuff…What Can We Do To Prevent This?
  • 20. What Is The #1 Goal To Prevent Diabetes?
    Change diet?
    Lose weight?
    Exercise?
  • 21. LOSE WEIGHT!
    Aim for losing 5-10% of your weight
    It can reverse or control high sugars
  • 22. The Diabetes Epidemic糖尿病流行病学Preventable可预防
    Up to 80% of type 2 diabetes is preventable by adopting a healthy diet and increasing physical activity.大约有80%的II型糖尿病病人通过健康饮食和体育锻炼是可预防的
  • 23. Let’s Say That Again…
    80% of your diabetes risk is preventable
    Keep your weight ok -- #1
    Exercise -- #2
    Proper diet --#3
  • 24. 太棒了!
  • 25. Lifestyle Changes Work!
    Study in China: 600 adults with pre-diabetes
    2 groups: diet/exercise & no diet/exercise
    After 6 years: 51% lower risk!
    After 20 years: 42% lower risk!
    Lifestyle changes are real, and lasting!
  • 26. Lifestyle vs Drugs
    Huge study of pre-diabetics
    Lifestyle (weight, diet & exercise) lowered risk 69%
    Weight loss: 7%
    Exercise: 150 minutes a week
    Daily pill lowered risk 31%
    LIFESTYLE WINS!
  • 27. Glucose Control控制血糖Daily Exercise每天锻炼
    • 饭后百步走,
    • 28. 活到九十九
    • 29. Fànhòubǎibùzǒu,
    • 30. huódàojiǔshíjiǔ
    • 31. Walking helps control glucose levels for the next 24 hours即使只是步行也能改善接下去24小时内的的胰岛素抵抗情况和血糖
  • How Much Exercise Is Enough?
    150 minutes a week of heart-racing exercise (2 ½ hours a week)
  • 32. Let’s Talk About Diet
  • 33. Vinegar (醋) With Meals Helps!
    20ml (4 teaspoons) with meals
    <<< glucose by 30%!
  • 34. Bitter Melon 苦瓜
     insulin-like effect
    Helpslower glucose with meals
    BUT so far, there are no high quality, reliable studies.
  • 35. Question: Do Sweets Cause Diabetes?
  • 36. Answer: Yes, BUT….
  • 37. What Foods To Avoid?
    Rice
    Noodles/Pasta
    Bread
    Cereal
    Potatoes
    Simple Sugars (sweets)
    AKA: carbohydrates 碳水化合物 tan4shui3hua4he2wu4
  • 38. What Foods Do Chinese Love?
    Rice
    Noodles
    Breads
    Uh oh… 怎么办?
  • 39. Carbs: SwitchFrom White To Brown!
    Lowers risk of diabetes 20%
  • 40. Simple Carbs = Sugar Spike
  • 41. Example: Wheat Flour
  • 42. Again:You have control over whether or not you get diabetes
  • 43.
  • 44. Pre-diabetic? Drop the Carbs!
  • 45. Glucose Control控制血糖Low Glycemic Index Diet低糖饮食http://www.glycemicindex.com/
  • 46. Low “Glycemic Index” Foods
  • 47. Which Natural Medicines Work?
  • 48. From Natural Medicines Database
  • 49.
  • 50. Psyllium(AKAfiber 纤维xian1wei2)
    Stopsglucoseabsorption
    Witheachmeal
    <14-20%
  • 51. OatBran 燕麦yan4mai4
    Anotherfiber
    Addcinnamon!
    Greatbreakfast
    Lowerscholesterol
    Goodforheart!
  • 52. Cinnamon 肉桂 rou4gui4
    How? Increases insulin receptor sensitivity?
    2004 study: 1-6 grams (1 teaspoon = 4.75 grams) lower glucose by 18% to 29%.
    (Cinnamon 500 mg, Puritan's Pride) 1 gram reduced HbA1c 0.83%
    Since then: conflicting evidence!
    Not much harm
    No official dose
  • 53. Chromium 铬ge4
    Sometimes works, but only if you have deficiency of chromium
    100-500 mcg twice daily
    Stop after 3 months if no change
  • 54. Magnesium 镁mei3
    Less evidence
    Again, best if proven deficiency
    FOODmuchbetterthanPILL!
     100 mg/day lowersrisk15%
    4 slices of whole grain bread
    1 cup of beans
    1/4 cup of nuts
    1/2 cup of cooked spinach
    or 3 bananas.
  • 55. Ginseng 人参ren2shen1
    Itmaywork!
    Dosesunclear
    PanaxandAmericanginsengmaywork
  • 56. AlphaLipoic Acid (ALA)
    It may work to lower sugars
    Maybe helps neuropathy
    “More evidence is needed”
    Antioxidant
     600-1200 mg/day 
  • 57. Coenzyme Q-10
    “Conflicting evidence”
    Best in heart disease
    200mg a day
  • 58. Selenium
    BAD!
    RAISES risk of diabetes!
  • 59. Vitamins in China?
    Nature’s Bounty: USA-made
    http://www.naturesbounty.com.cn/
    Diabetes Support Pack:
    Cinnamon
    Selenium!
    Chromium
    ALA
    Co Q-10
  • 60. Costco Run! But First Review…
  • 61. Supplements: Review
    Best Bets:
    Fiber
    Chromium
    Cinnamon
    Magnesium
    Don’t Try: Selenium
  • 62. Don’t Forget: Change Diet, Lose Weight & Start Exercise Routine Before Buying Supplements!
  • 63. When was the last time you were screened for diabetes?
  • 64. Summary
    You have control over diabetes!
    Lose weight > exercise > diet
    Supplements are secondary
    It’s never too late to change habits!
  • 65. Your Family Doctor is The Key全科医学-型糖尿病的关键
    cheap 便宜
    simple 简便
    save lives拯救生病
    save feet拯救患肢
    save kidneys拯救肾脏
    save sight拯救视力
    80% prevention 预防
    diet + exercise饮食+运动
  • 66. Myths
    “Eating too much sugar causes diabetes. ”
    “You can catch diabetes from someone else.”
    “I'll know if I have diabetes because I'll feel sick.”
    “I'll have to eat all those horrible diabetic foods.”
    “I don't have a family history of diabetes, so I won't get it. ”
    “Diabetes can be cured with a diet.”
    “Say no to fruits.”
  • 67. www.myhealthbeijing.com
  • 68. 谢谢!