This document discusses diabetes prevention through lifestyle changes. It notes that type 2 diabetes is largely preventable by adopting a healthy diet and increasing physical activity, as these steps can lower one's risk by up to 80%. Lifestyle changes like losing weight through diet and exercise have been shown to significantly lower risks of developing diabetes over time. While supplements may provide some additional help, losing weight, exercising regularly, and making healthy dietary choices should be the primary focus for diabetes prevention.

2. International Medical Center Beijing

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…

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!

28. 活到九十九

29. Fànhòubǎibùzǒu，

30. huódàojiǔshíjiǔ

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

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

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！