Want to improve your chances for long term health?

“USA Today” published an article on June 12, 2013 with some great evidenced-based information for preventing elevated blood sugar.

There’s a new study that showed the benefits for walking 15 minutes after every meal:  “If you’re at risk for developing type 2 diabetes, then take a walk after every meal.”.  This works as well as one-45 minute walk once each day.

People know they are at risk for developing type 2 diabetes if they have these characteristics (according to the American Diabetes Association):

1. People over age 45
2. People with family history of type 2 diabetes
3. People who are overweight
4. People who do not exercise regularly
5. People with low HDL cholesterol or high triglycerides, or high blood pressure
6. Certain racial and ethnic groups (non-Hispanic blacks, Hispanic/Latino Americans, Asian Americans & Pacific Islanders, and American Indians and Alaska Natives
7. Woman who had gestational diabetes or who gave birth to a baby weighing 9 or more pounds at birth

Walking after every meal, especially dinner helps lower post-meal blood sugar for 3 or more hours, based on the study referenced in the article.  The study was done at the George Washington University School of Public Health and Health Services.  Loretta DiPietro, the study lead’s author stated, “You eat a meal.  You wait a half-hour and you go for a 15-minute walk, and it has proven effective in controlling blood sugar levels, but you have to do it every day after every meal.  This amount of walking is not a prescription for weight loss or cardiovascular fitness – it’s a prescription for controlling blood sugar.”.

The timing of the walks is important to provide the benefit.  Walking causes the muscles to contract, clearing the blood sugar for the walker.

“USA Today” reports that there are, “…almost 26 million children and adults (8.3% of the population) in the USA [who] have diabetes, and about 79 million Americans  [who] have pre-diabetes.”  Diabetes is one of the leading contributors to heart disease/stroke, high blood pressure, blindness, kidney disease, neuropathy (nerve disease), and amputation.  According to the American Diabetes Association, it costs the US $176 in direct medical costs each year.

John Anderson, president of the American Diabetes Association stated, “What we don’t know is if it [post meal 15-minute walk] is going to make a big difference over time in people’s progression from prediabetes to diabetes – any more than the standard exercise advice of walking 30 minute a day five days a week.”

What has been proved is the Diabetes Prevention Program.  With a 5-7% weight loss and physical activity that equals 150 minutes per week, a person has a decreased risk for developing type 2 diabetes, or delaying its onset.  The YMCA’s across the country offer this program in many communities, including Rochester, NY.  Call:  585-341-4064 for information, or check our website:  YMCA’s DPP.

This study promotes moving, and recognizes acute benefits of moving.  Stay tuned for more info!

Maping what you eat? Yes!

When you think “Map” what picture comes to mind (besides, now,  GPS!)?  Map makers who partook/partake in exploration probably were not thinking of the early 21st century’s use of maps.

So:  “What do we eat?”  The Washington Post recently published an article about what researchers at the University of North Carolina, Chapel Hill are discovering through a new way to put together “food maps”.

Before now, what people in the US eat/how many calories they consume came from government data that was old.  It always lagged behind the “rapidly expanding and changing food marketplace”.

The new “maps” use real-time information.  The database that the UNC researchers are creating actually sorts the food/drink products into what they “really” are.  The example used in the article was chocolate milk.  The government has always known that folks drink chocolate milk, but they could not sort it to which brand/variation.  UNC is using scanner data from grocery stores, and other data to know what EXACTLY people are buying.  In doing this, the researchers have found that on average, what people are buying, in terms of chocolate milk, averages 11 calories per cup MORE than the government had thought.

The data shows not only a disparity in what they thought “we” are consuming in terms of calories, but also information about how rapidly the marketplace is changing.  It gives public health officials the “best data yet on what exact ingredients and nutrients people are consuming.”.  It might sound a little “big brother-esque”, but look at some benefits:  a better target for Nutritional Guidelines, or a help to push companies to cut down on certain ingredients to help with disease research.  The aim of the researchers in doing this is to improve the public’s health through knowledge.

The project originated at the same time as  Michelle Obama’s campaign to combat obesity.  Part of the first lady’s goal was to reduce the calories sold to public by 1.5 trillion.  The Robert Wood Johnson Foundation funded UNC’s study with $6.7 million.

The team used existing commercial databases of food items (~600,000 different foods), and matched the information with the nutrition facts panels on the backs of packages and government data on individuals’ dietary intake.  It took three years to construct.  It was worth it to researchers, as they have more detail than ever before.

As consumers, we do not notice subtle changes on food labels that show changes in ingredients of foods.  UNC will be able to pick this up and understand the nutrients we consume and how the marketplace evolves.  UNC lead researcher Popkin reports that “When we are done we will probably see a 20% change in the food supply in a year”.  They’ve already found that there has been an increase in using fruit concentrate as a sweetener.

Another application is the beginning of knowing who is eating what and where they shop.  This information can be expanded to look at racial divides in the brand of potato chips purchased, does diet/health depend on where food is bought? (convenient or grocery store), and what does one community eat versus another community.

“The more information we have, the more scientists can be brainstorming about what kinds of interventions or policy changes we could engage in.” – Steven Gortmaker, Harvard School of Public Health Prevention Research.

What’s lacking is information on restaurant meals and some prepared foods (1/3 of what we eat).  With continued funding of the project, this information could be added to the data.

It is the hope of Marion Nestle of New York University that the data could be used in pressuring the companies to make more changes for the better.  The Food Industry often uses “the research isn’t there” as a defense against making changes recommended by public health groups.  She notes that it’s hard to prove them wrong.  She also comments:  “What people eat is the great mystery of nutrition.  It would be wonderful to have a handle on it.”

For additional information, check out:

UNC Food Research Program: http://uncfoodresearchprogram.web.unc.edu