Diabetes: How Can We Prevent It?

Diabetes: How Can We Prevent It?
By Richard Saint Cyr, MD
American family medicine doctor
International Medical Center Beijing
Website: www.myhealthbeijing.com

What Is Diabetes?
= Too much glucose (sugar) in your blood
Pancreas (胰脏）makes insulin (胰岛素）
Insulincontrolsglucose（糖）

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

Are You Pre-Diabetic?
You have a 93% chance of developing diabetes in the next 20 years
BUT – you can prevent this!

Healthy Pancreas 健康的胰脏…

Why Is Diabetes So Scary?
Heart disease
Amputations of legs
Blindness
Kidney failure
Depression

Half of people with diabetes don’t know!

Two types of Diabetes
Type 1 Diabetes
Type 2 Diabetes

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

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

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.

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

How Do I Know If I Have It?
Symptoms 症状 zheng4zhuang4
Blood test at clinic

What Are The Symptoms?
Thirsty
Thirsty; urinating a lot
losing weight without trying
Tingling or no feeling in your feet
Blurry eyesight

Symptoms?
Headaches Cuts don’t heal well/quick

Symptoms?
Erection problems

OK, Enough Scary Stuff…What Can We Do To Prevent This?

What Is The #1 Goal To Prevent Diabetes?
Change diet?
Lose weight?
Exercise?

LOSE WEIGHT!
Aim for losing 5-10% of your weight
It can reverse or control high sugars

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

Let’s Say That Again…
80% of your diabetes risk is preventable
Keep your weight ok -- #1
Exercise -- #2
Proper diet --#3

太棒了！

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!

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!

Glucose Control控制血糖Daily Exercise每天锻炼
饭后百步走，
活到九十九
Fànhòubǎibùzǒu，
huódàojiǔshíjiǔ
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)

Let’s Talk About Diet

Vinegar (醋) With Meals Helps!
20ml (4 teaspoons) with meals
<<< glucose by 30%!

Bitter Melon 苦瓜
insulin-like effect
Helpslower glucose with meals
BUT so far, there are no high quality, reliable studies.

Question: Do Sweets Cause Diabetes?

Answer: Yes, BUT….

What Foods To Avoid?
Rice
Noodles/Pasta
Bread
Cereal
Potatoes
Simple Sugars (sweets)
AKA: carbohydrates 碳水化合物 tan4shui3hua4he2wu4

What Foods Do Chinese Love?
Rice
Noodles
Breads
Uh oh… 怎么办？

Carbs: SwitchFrom White To Brown!
Lowers risk of diabetes 20%

Simple Carbs = Sugar Spike

Example: Wheat Flour

Again:You have control over whether or not you get diabetes

Pre-diabetic? Drop the Carbs!

Glucose Control控制血糖Low Glycemic Index Diet低糖饮食http://www.glycemicindex.com/

Low “Glycemic Index” Foods

Which Natural Medicines Work?

From Natural Medicines Database

Psyllium(AKAfiber 纤维xian1wei2)
Stopsglucoseabsorption
Witheachmeal
<14-20%

OatBran 燕麦yan4mai4
Anotherfiber
Addcinnamon!
Greatbreakfast
Lowerscholesterol
Goodforheart!

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

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

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.

Ginseng 人参ren2shen1
Itmaywork!
Dosesunclear
PanaxandAmericanginsengmaywork

AlphaLipoic Acid (ALA)
It may work to lower sugars
Maybe helps neuropathy
“More evidence is needed”
Antioxidant
600-1200 mg/day

Coenzyme Q-10
“Conflicting evidence”
Best in heart disease
200mg a day

Selenium
BAD!
RAISES risk of diabetes!

Vitamins in China?
Nature’s Bounty: USA-made
http://www.naturesbounty.com.cn/
Diabetes Support Pack:
Cinnamon
Selenium!
Chromium
ALA
Co Q-10

Costco Run! But First Review…

Supplements: Review
Best Bets:
Fiber
Chromium
Cinnamon
Magnesium
Don’t Try: Selenium

Don’t Forget: Change Diet, Lose Weight & Start Exercise Routine Before Buying Supplements!

When was the last time you were screened for diabetes?

Summary
You have control over diabetes!
Lose weight > exercise > diet
Supplements are secondary
It’s never too late to change habits!

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

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.”

www.myhealthbeijing.com

谢谢！

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Diabetes: How Can We Prevent It?

by Richard Saint Cyr MD on Jan 26, 2011

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