Do You Know Your Risk for Diabetes?

Type 2 diabetes is becoming an epidemic in this country. One in five adults in the U.S. is at risk for developing the condition. Approximately 25 percent of those with diabetes are unaware they are diabetic. Children are now showing signs of type 2 diabetes, which used to be known as “adult-onset” diabetes.

To bring attention to this important health condition, the American Diabetes Association (ADA) is observing the 21st annual American Diabetes Alert Day on Tuesday, March 24.

The purpose of an alert day is to spread the word about diabetes and encourage people to take the Diabetes Risk Test to discover their odds for developing type 2 diabetes. You can take the test here. After plugging in basic information like your age, activity level, and measurements, you receive your risk level (either low, moderate, or high) and an explanation of your individual risk factors. Those who have a high risk should contact their doctor.

You have a higher risk of developing type 2 diabetes if any of these statements are true:
• You are age 45 and older.
• You are overweight.
• You lead a fairly inactive lifestyle.
• You have a family history of diabetes.
• You are African-American, Latino, or Native American.

According to the ADA, the average diagnosis of type 2 diabetes doesn’t come until seven to 10 years after the on-set of the disease. Early diagnosis is key in order to prevent complications such as heart disease, blindness, kidney disease, stroke, and amputation.

On a Diet? Eating More Protein Can Help You Drop Those Extra Pounds

If you’re like most dieters, you’re probably trying the typical high-carb, low-fat diet. But adding in some protein may have you bikini-ready a little faster.

A new study in the Journal of Nutrition finds that a moderate-protein diet is a better choice for lowering body fat than a high-carb, low-fat diet. After following dieters for a year, researchers found that the protein also increased HDL or “good” cholesterol and cut triglyceride levels.

According to the study, a moderate-protein diet is defined as:

• 30 percent of daily calories from protein, including lean meat, low-fat dairy, and nuts
• 40 percent of calories from carbs
• 30 percent of calories from fats
  

Researchers stress the point of planning when it comes to incorporating more protein into your diet. For instance, participants met with a dietitian who helped them plan weekly meals. While not all of us have that luxury, it can still be beneficial to do some advance planning to make sure you’re hitting the right balance of protein, carbs, and fats. Researchers also warn against the usual diet advice of eating small meals throughout the day. You should consume some protein at each meal, which will make you feel fuller so you’re not tempted to snack throughout the day.

New Research Defines Moderate Exercise

Experts like to tout moderate exercise as a key to good health. But what exactly does it mean to exercise at a moderate level? Researchers set out to tackle that question and released their findings this week.

Moderate physical activity is the same as a brisk walk, or approximately 1,000 steps every 10 minutes. The study found that three 10-minute walks five days a week would be enough to meet exercise guidelines. Current recommendations say you should get at least 2½ hours of moderate exercise each week.

So how can you keep track of how many steps you take? Consider wearing a pedometer, an easy tool that you can clip to your waistband to count each step. Researchers also point out you can measure your walk or workout by intensity. Exercising at a moderate level will boost your breathing and heart rate but you should still be able to make conversation.

Many Americans Still Consuming Contaminated Peanut Butter

Despite the recent recall of more than 3,400 products linked to salmonella poisoning, health officials are concerned that people aren’t getting the message. New salmonella cases connected to the contaminated peanut butter are popping up across the country. These cases can sometimes be serious or life-threatening.

Experts believe that the sheer volume of products recalled is probably causing most of the confusion. Many of the products—such as crackers and nutrition bars—have a long shelf life so a forgotten box may still be in your cupboard.

Although the federal Food and Drug Administration (FDA) asked retailers to pull recalled products, there is no system in place to verify action was taken so you may still find contaminated products in some stores. Your best bet is to regularly check the FDA’s list of recalled products. You can scroll down and look by product type, or search by product name, UPC code, or product description.

Decoding the Many Causes of Chest Pain

In Hollywood, chest pain is the classic heart attack symptom. The character grabs their chest before kneeling over with pain.

In the real world, chest pain doesn’t necessarily mean you’re having a heart attack. In fact, a variety of conditions may be the culprit, including:

• Asthma
• Anxiety or panic attacks
• Pneumonia
• Sore muscles
• Digestive problems—such as GERD, indigestion, gallstones, or heartburn

The term “chest pain” can be misleading as well. It can range from slight discomfort to pain and may be felt anywhere from your neck to upper abdomen, including your lungs, muscles, heart, ribs, and esophagus.

If the pain was brought about by coughing, injury, or too much activity, you can try self-care—including rest, ice or heat, and acetaminophen. You can see if one of these causes is to blame by pressing the point of pain. If your chest wall feels tender or hurts a little, go ahead and use one of the self-care methods above. If you have asthma or another chronic health condition, regularly taking your medications and following your doctor’s recommendations can help avoid problems.

You should contact your doctor if chest wall pain lasts longer than three to five days or you also have a fever or cough with yellow-green phlegm. However, seek immediate medical care if you have sudden crushing pain, tightening, or pressure in your chest or chest pain that will not go away. Also, get help right away if chest pain is accompanied by sweating, dizziness, shortness of breath, or nausea.

Texting May Help in Skin Cancer Fight

A new study from the American Academy of Dermatology finds that text messaging could play an important role in skin cancer prevention.

Regular sunscreen use can decrease the odds of skin cancer but many people are still going sunscreen-free. To see if reminding people would help, researchers sent some study participants daily reminders via text to apply sunscreen. Those who received reminders were significantly more likely to slather on sunscreen each day than those who did not get notices. Almost 70 percent of participants said they would continue to use the reminder system.

Although summer may seem a long way off, sunscreen should be worn every day rain, snow, or shine. For the best protection, choose a product that has a sun protection factor (SPF) of at least 15 and fights both UVA and UVB rays. Apply it about 30 minutes before heading outdoors and reapply every two hours or after swimming or sweating. Also, make sure you put on enough. Experts say you should use one ounce each time, which is about enough to fill a shot glass.

What's the Big Deal About Omega-3s?

Yesterday we talked about heart-healthy diets. One way you can help your heart is by consuming more omega-3 fatty acids, commonly found in fish.

So how exactly do omega-3s help your heart? They can lower blood pressure, protect against irregular heartbeats, lower triglyceride levels, and prevent blood clots—which can lead to heart attack. Other health conditions that these fatty acids might protect you from include arthritis, diabetes, some types of cancer, and stroke.

Read on to learn more about this newest nutrition darling.

Omega Is More than a Greek Letter
Omega-3s are essential fatty acids, which means they are needed for health but cannot be made by the body. Therefore, omega-3s must be obtained from food.

Experts stress that it’s important to have both omega-3 and omega-6 (another essential fatty acid) in your diet. Also called polyunsaturated fatty acids, they work together to protect your heart, joints, pancreas, and stabilize your mood. These fatty acids also play a crucial role in brain function and normal growth and development. Most Americans get enough omega-6 fatty acids through their normal diet but fall short when it comes to omega-3 fatty acids.

There are three types of omega-3 fatty acids:
· Alpha-linolenic acid (ALA)
· Docosahexaenoic acid (DHA)
· Eicosapentaenoic acid (EPA).

EPA and DHA are the most important types of omega-3s, as ALA is converted into these acids to be better used by the body.

Get Hooked on the Benefits of Fish
Fish is an excellent source of omega-3 fatty acids. The best type are fatty, cold-water fish, such as salmon, tuna, mackerel, halibut, sardines, and herring.

Mercury concerns may have scared you away from eating fish. But the AHA says for most people, especially those with a risk for heart disease, the omega-3 benefits of eating fish probably outweigh any potential risks.

The AHA recommends at least two, 3-ounce servings of fish (preferably omega-3-rich fish) each week. One serving is about 3 ounces cooked, or about the size of a checkbook.

Caution Advised for Pregnant Women
Pregnant women and young children are advised to restrict the amount of fish they eat to avoid the dangers of mercury and other toxins. But, omega-3 fatty acids have proven to be so beneficial for the developing fetus that pregnant women are encouraged to eat fish that’s safe for them.

The FDA and Environmental Protection Agency offers these recommendations for women who might become pregnant, pregnant women, nursing mothers, and children:
· Avoid eating shark, swordfish, king mackerel, or tilefish.
· Limit intake of other fish to 12 ounces a week. Fish and shellfish that are low in mercury include shrimp, canned light tuna, salmon, and catfish.
· Canned albacore tuna has higher levels of mercury so eat no more than 6 ounces a week.

Make Room for More Omega-3s
Not a fish fan? Other sources of omega-3 fatty acids include:
· Flaxseed and flaxseed oil
· Dark green leafy veggies
· Walnuts
· Spinach
· Some vegetable oils
· Broccoli
· Cauliflower
· Soybeans.

Increasing your omega-3 intake through food is preferred over supplements, according to the American Heart Association.