You At Your Best

America has a diabetes epidemic. An estimated 122 million Americans have diabetes or pre-diabetes, according to the Centers for Disease Control. Ravonne John, APRN at Washington Regional Endocrinology Clinic, treats patients with diabetes. "Diabetes is characterized by high levels of sugar, or glucose, in the blood," she explains. "Glucose enters the bloodstream from the food we eat. Our pancreas makes insulin, the hormone that regulates glucose. Insulin moves glucose out of the blood and into our muscles where it's used." If a person has diabetes, the pancreas does not make enough insulin, or the muscles fail to respond properly to the insulin. The result is that our body's cells are starved for energy. Over time, high blood glucose levels can damage the kidneys, heart, brain eyes and nerves. There is no cure for diabetes, but a healthy diet and exercise can help manage the disease. "Nutrition plays a key role as diabetes is directly affected by what we put in our body," John says. "Your care team will help develop a nutrition plan focused on vegetables, fruits, whole grains and lean proteins. You also want to include foods containing heart-healthy fats, such as olive oil, nuts and seeds, avocado, salmon and tuna." John says there are some foods to avoid. "Baked goods and sweets are probably the first that come to mind for most people. These foods are high in carbs, which impact blood sugar. I recommend less than 30 grams of carbohydrates per meal for my diabetic patients." There are three types of carbs: starches, sugar and fiber. Non- starchy veggies like lettuce, broccoli and green beans should make up at least half your plate. "When it comes to starches, I recommend no more than ¼ cup of potatoes, rice or pasta to help limit carbs. There are so many other delicious foods that you can eat more than ¼ cup of, such as fruits and other vegetables," says John. A serving of lean protein can round out the plate. "You want to limit fried food and other foods high in saturated fat," John advises. Foods high in salt are also on the list of those to avoid. And pay close attention to what you drink. "Don't drink sodas, not even diet sodas. They're full of fake sugar. I suggest just drinking water instead." Physical activity is another key component of staying healthy – especially for people with diabetes. "Regular physical activity can help lower blood glucose levels and your blood pressure," explains John. "It also improves blood flow, boosts your mood and may even help you sleep better." Aerobic exercise, such as water aerobics, riding a bike, or playing basketball is one option. Strength training can also help build muscle and strengthen bones. But John says less strenuous exercise also counts. "It's ok to start slowly and find ways to add extra movement to your routine. Doing chores around the house is a type of physical activity. If you're running errands, park further away from the door and walk. Take the stairs instead of the elevator, or try taking a walk after a meal. Exercise doesn't have to mean going to the gym." John says patients should talk with their health care provider about the type of activity that's best for them, and the right time of day to exercise. "They can help you create a schedule based on your meal plan and medications so your glucose levels don't fall too low." Washington Regional Endocrinology clinic offers a diabetes education program with certified diabetes educators to help people learn to manage the disease. For more information, visit www.wregional.com/endocrinology or call 479-404-1140. sPoNsor CoNteNt Washington Regional Endocrinology Clinic offers quality care for patients throughout Northwest Arkansas. Lauren Hawkins, M.D., C. Rachel Kilpatrick, M.D. and Ravonne John, APRN, provide diagnosis and treatment of disorders of the endocrine glands. Washington Regional Endocrinology Clinic provides evaluation, management and custom treatment plans for many conditions, including diabetes, thyroid, bone, adrenal and pituitary diseases along with other hormone conditions. The clinic also offers a diabetes education program with certified diabetes educators to help people make lifestyle changes to best manage diabetes. Learn more by calling the Washington Regional Endocrinology Clinic at 479-404-1140 or visit www.wregional.com/endocrinology. Washington regional endocrinology Clinic WHat You eat affects diabetes "Don't drink sodas, not even diet sodas. They're full of fake sugar. I suggest just drinking water instead." ~ Ravonne John, APRN suNDAy, oCtober 25, 2020 | November - beAtINg tHe betes NWADg.Com/youAtyourbest | you At your best | 9

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