{"id":141953,"date":"2010-01-05T18:35:55","date_gmt":"2010-01-05T23:35:55","guid":{"rendered":"tag:typepad.com,2003:post-6a00e54fc8012e8833012876aad6d1970c"},"modified":"2010-01-06T12:33:35","modified_gmt":"2010-01-06T17:33:35","slug":"exercise-and-diet-derail-diabetes-npr-on-preventing-diabetes-how-small-changes-have-big-payoffs","status":"publish","type":"post","link":"https:\/\/mereja.media\/index\/141953","title":{"rendered":"Exercise and Diet Derail Diabetes.  NPR on Preventing Diabetes &#8211; How Small Changes Have Big Payoffs"},"content":{"rendered":"<div xmlns=\"http:\/\/www.w3.org\/1999\/xhtml\">\n<p style=\"text-align: center; color: #737373;\"><a href=\"http:\/\/www.happyhealthylonglife.com\/.a\/6a00e54fc8012e88330120a7a86d71970b-pi\" style=\"display: inline;\"><img decoding=\"async\" alt=\"Timpaul2\" class=\"asset asset-image at-xid-6a00e54fc8012e88330120a7a86d71970b \" src=\"http:\/\/www.happyhealthylonglife.com\/.a\/6a00e54fc8012e88330120a7a86d71970b-350wi\" style=\"width: 350px;\" title=\"Timpaul2\"><\/img><\/a><\/p>\n<div style=\"text-align: left;\"><span style=\"font-size: 12px; color: #000000;\"><\/p>\n<blockquote>\n<blockquote>\n<blockquote>\n<p style=\"text-align: left;\"><span style=\"color: #000000;\">For Tim Daly (left), losing 14 pounds brought his blood sugar down from pre-diabetic to the normal range.\u00a0 His identical twin Paul (right), works to manage his diabetes with exercise.<\/span><\/p>\n<\/blockquote>\n<\/blockquote>\n<\/blockquote>\n<p><\/span><\/p>\n<blockquote><p><em><span style=\"color: #737373; font-size: 15px;\"><span style=\"font-size: 15px;\">&#8220;If it&#8217;s hard to imagine how small differences in lifestyle can make a big difference in your health, consider this story of identical twins Tim and Paul Daly.\u00a0 They shared almost everything in childhood, including the same eating habits, the same love of basketball, and the same genes&#8211;some of which predispose them to diabetes.&#8221;<\/span><\/span><\/em><\/p>\n<p><span style=\"color: #000000; font-size: 12px;\"><\/p>\n<p><a href=\"http:\/\/www.npr.org\/templates\/story\/story.php?storyId=122104219\">&#8220;Preventing Diabetes: Small Changes Have Big Payoff&#8221;<\/a>, by Allison Aubrey, NPR Morning Edition 1\/04\/10<br \/><span style=\"font-size: 13px;\"><\/span><\/p>\n<p><span style=\"font-size: 13px; color: #000000;\"><span style=\"font-size: 13px; color: #000000;\"><span style=\"color: #000000; font-size: 12px;\"><\/span><\/span><\/span><\/span><\/p><\/blockquote>\n<p><span style=\"font-size: 13px; color: #000000;\">\u00a0<br \/><\/span><\/p>\n<p>I heard this story while driving into work on Monday morning.\u00a0 It put a big smile on my face!\u00a0 Frankly, we all have one kind of disease or another in our family closet, and who doesn&#8217;t want to think we can have at least some control over our health.\u00a0 Well here&#8217;s how to foil the diabetes gene!<\/p>\n<p>Turns out diet and exercise can trump the diabetes gene.\u00a0 And diet and exercise was twice as effective as medicine in preventing diabetes!<\/p>\n<p><span style=\"font-size: 14px;\"><strong>Here&#8217;s the story of the Daly Brothers of Massachusetts:<\/strong><\/span><\/p>\n<ul>\n<li>Tim and Paul Daly are 60 year old identical twins&#8211;born in 1949. <\/li>\n<li>At age 24 they were both in excellent shape&#8211;5&#8242; 10&#8243; tall and both weighing 147 pounds.\u00a0 From that point on their lives took a slightly different direction.<\/li>\n<li>In their 30&#8217;s &amp; 40&#8217;s they both started putting on weight&#8211;Paul gaining more than Tim.\u00a0 At age 47 Paul weighed 220 pounds.\u00a0 Tim weighed 200 pounds.<\/li>\n<li>Since Paul&#8217;s wife worked nights, while he worked days, he ended up eating more fast-food and convenience food than was good for him, and he got zero exercise. <span style=\"color: #c00000;\">Note added 1\/6\/10<\/span>: Apologies if this sounds like wives are responsible for the health of their husbands&#8211;it wasn&#8217;t meant it. This was Paul&#8217;s take on why he was making &#8220;less healthy&#8221; choices.<\/li>\n<li>Tim played basketball every Tuesday night with his buddies for 1 hour a week.\u00a0 <\/li>\n<li>By 1996, at age 47, Paul&#8217;s weight had climbed to 220 pounds.\u00a0 He&#8217;d gone from 185 to 220 in a blink of an eye.\u00a0 At his annual physical he was diagnosed with type 2 diabetes, with nary a symptom.<\/li>\n<li>The complications of diabetes terrified him:\u00a0 Loss of vision, kidney failure, amputations because of an effect on the nervous system, and a substantial increase in the risk of stroke and heart disease.<\/li>\n<\/ul>\n<blockquote>\n<p><em><span style=\"font-size: 15px;\"><span style=\"color: #737373;\">&#8220;Because we know that type 2 diabetes is a genetic disease, and since he (Tim) is an identical twin, he has a risk of developing diabetes that&#8217;s about 95%.&#8221;<\/span><\/span><\/em><\/p>\n<p><em><span style=\"font-size: 15px;\"><span style=\"color: #737373;\"><span style=\"font-size: 13px;\">-Dr. David Nathan, Director of the Massachusetts General Hospital Diabetes Center-<\/span><\/span><\/span><\/em><\/p>\n<\/blockquote>\n<p><span style=\"font-size: 15px;\"><span style=\"color: #737373;\"><span style=\"font-size: 13px; color: #000000;\"><strong><span style=\"font-size: 14px;\">How Tim Daly Beat the Curse of the Type 2 Diabetes Gene<\/span><\/strong><\/span><\/span><\/span><\/p>\n<ul>\n<li><span style=\"font-size: 15px;\"><span style=\"color: #737373;\"><span style=\"font-size: 13px; color: #000000;\">Lucky Tim.\u00a0 Soon after twin brother Paul was diagnosed with diabetes, Tim jumped at the chance to participate in a large 27-site national diabetes prevention study for people at high-risk of developing the disease.\u00a0 <br \/><\/span><\/span><\/span><\/li>\n<li><span style=\"font-size: 15px;\"><span style=\"color: #737373;\"><span style=\"font-size: 13px; color: #000000;\">3,234 volunteers were divided into 3 groups:\u00a0 One group got intensive counseling from a dietitian and a motivational coach who helped develop a plan to eat less and exercise more.\u00a0 A second group took the diabetes medicine Metformin twice a day.\u00a0 A third group received placebo pills instead of Metformin.<br \/><\/span><\/span><\/span><\/li>\n<li><span style=\"font-size: 15px;\"><span style=\"color: #737373;\"><span style=\"font-size: 13px; color: #000000;\">Lucky Tim.\u00a0 He got into the diet &amp; exercise group.<\/span><\/span><\/span><\/li>\n<li><span style=\"font-size: 15px;\"><span style=\"color: #737373;\"><span style=\"font-size: 13px; color: #000000;\">Here&#8217;s what his dietitian &amp; coach prescribed for him:\u00a0 2 and 1\/2 hours of exercise a week + he had to lose 14 pounds&#8211;7% of his body weight.\u00a0 At the start of the study he weighed 200 pounds&#8211;too much for someone who&#8217;s 5&#8217;10&#8221;.\u00a0 As for the exercise&#8211;since he was already playing basketball 1 hour a week, he added some brisk walks and jogging a couple of miles a week.\u00a0 He also started walking the golf course instead of using a cart.<\/span><\/span><\/span><\/li>\n<li><span style=\"font-size: 15px;\"><span style=\"color: #737373;\"><span style=\"font-size: 13px; color: #000000;\">When Tim started the study back in 1996 his blood sugar test showed he was pre-diabetic&#8211;with blood glucose levels that were higher than normal&#8211;but not yet &#8220;worthy&#8221; of a diabetes diagnosis.<\/span><\/span><\/span><\/li>\n<li><span style=\"font-size: 15px;\"><span style=\"color: #737373;\"><span style=\"font-size: 13px; color: #000000;\">Adding more exercise into his week wasn&#8217;t the hard part for Tim.\u00a0 The tough part was learning to eat smaller portions&#8211;all the time.\u00a0 He had to turn that into a habit.\u00a0 He learned the drill&#8211;a portion of meat is the size of a deck of cards.\u00a0 When he wanted potato chips, he learned to pour a small amount into a cup&#8211;no more eating out of the bag.<\/span><\/span><\/span><\/li>\n<li><span style=\"font-size: 15px;\"><span style=\"color: #737373;\"><span style=\"font-size: 13px; color: #000000;\">Losing the 14 pounds moved Tim&#8217;s blood sugar into the normal range&#8211;out of the pre-diabetes state.\u00a0 Nothing too daunting.\u00a0 A small change made all the difference.\u00a0 <br \/><\/span><\/span><\/span><\/li>\n<li><span style=\"font-size: 15px;\"><span style=\"color: #737373;\"><span style=\"font-size: 13px; color: #000000;\">14 years after starting the study, Tim is still diabetes-free.<\/span><\/span><\/span><\/li>\n<\/ul>\n<p><strong><span style=\"font-size: 15px;\">Diet and Exercise or Metformin or the Placebo.\u00a0 Which Group Fared the Best?<\/span><\/strong><\/p>\n<ul>\n<li>The study found that diet &amp; exercise was twice as effective as taking the Metformin in preventing diabetes in the volunteers.<\/li>\n<li>The point of the study was to encourage life-long habits and behavioral changes&#8211;not just put the volunteers on a short-term diet.<\/li>\n<li>For the other volunteers, all with pre-diabetes, losing 7% of their body weight helped to cut the risk of diabetes by almost 60%.\u00a0 Tim&#8217;s results were typical of the other diet\/exercise participants.\u00a0 Small changes&#8211;losing 14 pounds in Tim&#8217;s case&#8211;not 50 pounds, made all the difference.<\/li>\n<li>According to Dr. Nathan, eating better and exercising is incredibly effective in helping to manage type 2 diabetes and pre-diabetes.\u00a0 When people lose weight, their blood sugars respond favorably.<\/li>\n<li>&#8220;Small steps can result in really large benefits.\u00a0 Just doing a little more will help enormously to prevent this.\u00a0 And that&#8217;s what the Diabetes Prevention Program showed,&#8221;\u00a0 according to Dr. Nathan<\/li>\n<li>Although Tim has dodged the diabetes bullet now for 14 years, Dr.<br \/>\nNathan says researchers are still studying whether or not it&#8217;s possible to keep<br \/>\ndiabetes at bay for the rest of his life.<\/li>\n<li>With 1.6 million new cases of diabetes diagnosed per year in the U.S., Dr. Nathan hopes people will begin to understand how such small life-style changes can have such a tremendous effect on one&#8217;s future health.<\/li>\n<\/ul>\n<p><strong><span style=\"font-size: 15px;\">And What About Brother Paul?<\/span><\/strong><\/p>\n<ul>\n<li>Since Paul already has type 2 diabetes his battle is tougher, and he&#8217;s vowed to try harder.<\/li>\n<li>He&#8217;s stepped up his exercise, and is kicking up his daily walks a notch.<\/li>\n<li>Because Paul is exercising more, and eating better, he&#8217;s been able to manage his diabetes, and doesn&#8217;t need to take insulin.<\/li>\n<li>There&#8217;s strong evidence that even exercise, without weight loss can help improve blood sugar.<\/li>\n<\/ul>\n<p><strong><span style=\"font-size: 15px;\">How Exactly Does Exercise Prevent Diabetes?<\/span><\/strong><\/p>\n<p>The experts:\u00a0 Gerald Shulman of Yale University School of Medicine &amp; Arthur Leon of the Univ. of Minnesota<\/p>\n<ul>\n<li>Exercise can prevent and even reverse Type-2 diabetes<\/li>\n<li>Again, it&#8217;s all about insulin resistance.\u00a0 Too much body weight or<br \/>\na not-so-healthy diet &amp; insulin-resistance develops&#8211;then the body<br \/>\ncan&#8217;t absorb all the glucose from your digested food. This leads to a<br \/>\nbuild-up of fats in the body which further interferes with the whole<br \/>\nglucose transportation system. If the body can&#8217;t absorb all the glucose<br \/>\nin the blood, bad things can happen: like heart disease, nerve damage,<br \/>\nblood vessel damage, stroke, or infections.<\/li>\n<li>Exercise can reverse the whole process.\u00a0 With vigorous exercise the<br \/>\nmuscles increase production of an enzyme called AMPK, which breaks down<br \/>\nthe fats that were interfering with the cells&#8217; glucose transportation<br \/>\nsystem. Bingo&#8211;the body starts responding to insulin and absorbing<br \/>\nglucose just like it&#8217;s supposed to do.<\/li>\n<\/ul>\n<p><span style=\"color: #000000; font-size: 13px;\"><em><span style=\"font-size: 15px;\"><span style=\"color: #737373; font-size: 14px;\"><br \/><\/span><\/span><\/em><\/span><\/p>\n<blockquote>\n<\/blockquote>\n<\/div>\n<\/div>\n<div class=\"feedflare\">\n<a href=\"http:\/\/feeds.feedburner.com\/~ff\/typepad\/happyhealthylonglife\/happy_healthy_long_life?a=StkOucAgGtQ:dIfkDpIiqfA:yIl2AUoC8zA\"><img decoding=\"async\" src=\"http:\/\/feeds.feedburner.com\/~ff\/typepad\/happyhealthylonglife\/happy_healthy_long_life?d=yIl2AUoC8zA\" border=\"0\"><\/img><\/a>\n<\/div>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/feeds.feedburner.com\/~r\/typepad\/happyhealthylonglife\/happy_healthy_long_life\/~4\/StkOucAgGtQ\" height=\"1\" width=\"1\"\/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>For Tim Daly (left), losing 14 pounds brought his blood sugar down from pre-diabetic to the normal range.\u00a0 His identical twin Paul (right), works to manage his diabetes with exercise. &#8220;If it&#8217;s hard to imagine how small differences in lifestyle can make a big difference in your health, consider this story of identical twins Tim [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-141953","post","type-post","status-publish","format-standard","hentry","category-news"],"_links":{"self":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/posts\/141953","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/comments?post=141953"}],"version-history":[{"count":0,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/posts\/141953\/revisions"}],"wp:attachment":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/media?parent=141953"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/categories?post=141953"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/tags?post=141953"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}