Troy Family Practice, PLLC
Troy, Michigan (248) 813-0124

According to a new study involving thousands of older adults, nine of every 10 new cases of diabetes after age 65 are linked to lifestyle factors that can be altered for the better. These include exercise, eating and smoking habits; weight; and alcohol use.

Researchers found that each factor creates independent risk for the disease. This means that making small changes in even two or three areas can significantly help prevent diabetes. Of course, focusing on a healthy lifestyle that includes all five habits is even better. Follow these proven steps:

1. Eat healthier. Study participants who had a lower risk for diabetes followed these dietary habits:

• Eat more dietary fiber. Fiber is found in fruits, vegetables, whole grains, beans and peas. Aim for 20 to 35 grams of fiber each day.
• Add polyunsaturated fat to your diet. Polyunsaturated fat - one of the “good fats” - can be found in canola and soybean oil, walnuts, flaxseed and fish like salmon or trout.
• Cut out trans fat. Trans fat is found in many processed foods, such as prepackaged crackers, cookies and pies.
• Eat low-glycemic carbohydrate foods. These raise blood glucose less than other sources of carbohydrates. Examples include whole wheat bread, barley, kidney beans, lentils and most fruit.

2. Get active. The study found that regular exercise greatly reduced the risk for diabetes. But you don’t have to run a marathon to reap the results. Engage in moderate activities, such as gardening or taking a 30-minute walk, on most days of the week.

3. Drink in moderation. Researchers found that those who drank in moderation actually had a lower risk for diabetes than those who didn’t drink at all. But beware, as overindulging erased the benefits. If you drink, stick to one drink a day.

4. If you smoke, take steps to quit. The health benefits are substantial. Research shows that besides helping you prevent diabetes, quitting smoking can add years to your life - even at an older age.

5. Watch your weight. It can be challenging to drop extra pounds, but reaching a healthy weight can substantially reduce your risk for diabetes. Study participants with the lowest risk for diabetes maintained a waist circumference of 34.6 inches or less for women and 36.2 inches or less for men. Or they had a body mass index of less than 25. According to government guidelines, a BMI between 18.5 and 24.9 is considered normal weight.

Now playing on a health news segment near you: vitamin D. The latest research has repeatedly linked health risks with vitamin D deficiency. The two newest reports:

• Researchers studied more than 13,000 people nationwide for an average of nine years. During that time, those with the lowest vitamin D levels were 25 percent more likely to die than the people with the highest levels.
• About 3,000 adults were followed for an average of eight years. The lower their vitamin D levels, the more likely they were to die of cardiovascular disease or any other cause during that time.

Sun is the main source of vitamin D

The lowest levels in these studies were below the recommended intake. However, experts estimate that about 40 percent of men and half of women in the U.S. are getting lower-than-optimal amounts. Although experts are still exploring its role in prolonging life, vitamin D is important to include in your diet for its other proven effects. It helps the body absorb calcium, which keeps bones strong and prevents osteoporosis.
The skin produces vitamin D when exposed to sunlight. Most people are able to meet their needs this way. The general rule is that 10 to 15 minutes of sunlight two to three times a week is sufficient. But some people may need more help meeting their vitamin D amounts, including:

• From November through February, people living in locations as far north as Boston or farther north.
• Obese people. Fat traps the nutrient, keeping it out of the bloodstream.
• Those with darker skin. They have more of the pigment melanin, which reduces skin’s vitamin D-producing abilities.
• Older adults. The body’s ability to make and use vitamin D declines with age.

You can get more “D” in your diet

Doctors recommend that adults consume 200 international units of vitamin D daily until age 50, 400 IUs daily until age 70 and 600 IUs daily after age 70. The following foods are good sources:

• Fish such as salmon, mackerel, tuna and sardines (200 to 360 IUs per 3.5 ounces)
• Fortified cereal, juice or milk (40 to 100 IUs per serving; check the nutrition label for serving size)
• Eggs, including yolks (20 IUs per egg)

If you’re concerned about your levels, talk with your doctor to find out if supplements are an option for you.