You're at Risk for Diabetes If...
November is American Diabetes Month
statement is true, add the number of points
noted in parentheses after the statement. Then
add up your total score:
D
iabetes is more widespread than most
people realize. An estimated 18.2 million
Americans have diabetes, but only 13
million have been diagnosed.
By the time the remaining 5 million are
diagnosed, they will have had diabetes for an
average of five to seven years, says Davida F.
Kruger, M.S.N., R.N., a past officer of the
American Diabetes Association (ADA). "The
condition is often missed in routine exams
because it can develop slowly and shows no
initial symptoms."
Diabetes is more common in African Americans,
Latinos, American Indians, Asian Americans, and
Pacific Islanders. If you are a member of one of
these ethnic groups, you need to pay extra
attention to the following test to see if you are
at risk for having diabetes. Concerning the test,
if a statement is not true, add a zero. If a
•
I am a woman who has had a baby weighing
more than nine pounds at birth. (1)
•
I have a sister or brother with diabetes. (1)
•
I have a parent with diabetes. (1)
•
My weight is equal to or above that listed in
the chart below (see end of article). (5)
•
I am under 65 years of age AND I get little or
no exercise. (5)
•
I am between 45 and 64 years old. (5)
•
I am 65 years old or older. (9)
Scoring
•
10 or more points: You are at high risk for
having diabetes. Only your health care
provider can check to see if you have
diabetes. See yours soon and find out.
•
3-9 points: You are probably at low risk for
having diabetes now. Keep your risk low by
losing weight if you are overweight.
Most health care providers test blood sugar or
glucose as part of an annual exam, but don't
hesitate to ask for this test if you're concerned.
A fasting blood-sugar level of more than 100
mg/dl indicates you may need additional tests
for diabetes.
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"Once people know they have diabetes, they can
control their glucose to improve their long-term
health," Ms. Kruger says. "Research has shown
that eye disease can occur within five years of
the disease's onset and kidney disease starts to
develop after 15 years if diabetes isn't well
controlled. But a person's risk of having diabetic
complications is reduced by 65 percent if the
condition is well controlled."
The ADA recommends that people with diabetes
use the following strategies to control their
glucose and their symptoms:
Diet
Eat more fresh fruits, vegetables, lean meats,
and fish and eat fewer high-fat foods.
Carbohydrates and foods that contain small
amounts of natural sugar can be part of a wellbalanced diet. The ADA suggests seeing a
registered dietitian to help plan meals.
Exercise
Exercise helps to decrease blood glucose and
promotes weight loss. Physical activity is one of
the best treatments for type 2 diabetes, and
regular physical activity can also play an
important role in preventing the disease from
developing in the first place. Ask your doctor to
suggest an exercise program that’s right for you.
Medication
Take medication if your doctor prescribes it.
People with diabetes who need medication have
a variety of choices to lower their blood-sugar
levels.
At-Risk Weight Chart
Height is without shoes. Weight is in pounds
without clothing.
Height - 4'10"; weight - 129
Height - 4'11"; weight - 133
Height - 5'0"; weight - 138
Height - 5'1"; weight - 143
Height - 5'2"; weight - 147
Height - 5'3"; weight - 152
Height - 5'4"; weight - 157
Height - 5'5"; weight - 162
Height - 5'6"; weight - 167
Height - 5'7"; weight - 172
Height - 5'8"; weight - 177
Height - 5'9"; weight - 182
Height - 5'10"; weight - 188
Height - 5'11"; weight - 193
Height - 6'0"; weight - 199
Height - 6'1"; weight - 204
Height - 6'2"; weight - 210
Height - 6'3"; weight - 216
Height - 6'4"; weight - 221
If you weigh the same as or more than the
amount listed for your height, you may be at
risk for diabetes.
For more information please visit:
www.diabetes.org
"Lowering blood glucose isn't an all-or-nothing
proposition," Ms. Kruger says. "People with
diabetes should set realistic goals for lowering
their blood sugar, because any sustained
lowering of blood-sugar levels helps avoid
diabetic complications."
November 2009
2
•
Discussing with your loved ones how you can
help with their future housing, financial, and
medical-care needs.
•
Asking them about growing old -- "what are
their concerns, their worries, what's
important to them, how can you help them?"
says Ms. Morris.
"Don't parent your parent," she urges. "The point
isn't to control your parents' life, but to help
them maintain control. Your role is to give them
as much autonomy and independence as
possible."
Planning the Care of Your Aging
Parents
November is National Family Caregivers
Month
If your parents are in their golden years, keep in
mind that even gold can lose some of its glow
with the inevitable effects of old age -- and
sooner or later, older loved ones will need
assistance.
"It's never too early to start planning for their
future care," says Virginia Morris, author of How
to Care for Aging Parents. "Many children of
aging parents wait until there's a crisis, and then
they're left scrambling for mediocre options.
Everyone -- especially those who live far away
from their parents and work full time -- can
benefit from being prepared and planning far
ahead."
Advance Planning Means:
•
Making sure legal documents have been
drawn up, including an up-to-date will, a
durable power of attorney, a living will, and
a health-care proxy.
•
Researching the housing options and services
available in your parents' community.
When It's Time to Act
One day, all the signs may point to the need for
you to actively step in to assist your parents.
Telltale signs include:
•
Your loved ones start losing weight.
•
They stop washing their hair or clothing.
•
They drink more alcohol.
•
They leave piles of unpaid bills on their
desk.
•
They let food grow moldy in the refrigerator.
•
They start walking unsteadily.
"Trust your instincts," Ms. Morris says. "Anything
that strikes you as 'Hmmm, is this OK?' probably
isn't OK."
Important First Steps
Immediately open a line of communication with
your parents' doctors so you can discuss your
concerns. And if you live far away, obtain a copy
of your parents' local phone book so you can
contact care providers and other resources.
Defining Your Limits
Many adult children find their first steps into
caregiving responsibilities are like walking into
quicksand. If you don't manage your time well or
haven't planned in advance, you can become
mired in never-ending obligations, such as daily
chores and care, handling legal or financial
issues or lining up health-care providers.
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November 2009
3
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"You need to set limits," says Ms. Morris.
"Establishing limits doesn't mean you don't love
your parents or that you can't take good care of
them. But you're not going to be any good to
them if you're depressed, angry, or sick -- you
have to take care of yourself."
To do this, Ms. Morris suggests you:
•
Decide what you can reasonably do to help,
then stick with that plan. If you decide you'll
visit your mother twice per week, help her
manage her finances and investigate local
resources, then that's what you should do.
Get help for other needs as they arise.
•
Accept help early on -- from relatives,
friends, neighbors, churches and
synagogues, senior centers, or home-care
agencies. "Set up a whole support network -don't be the only person doing this," says Ms.
Morris.
•
Take care of yourself. Get exercise, get
enough sleep, pay attention to your diet,
and go to support-group meetings for
caregivers.
Estate Planning: Get Organized Now
Estate planning isn't just about legal issues -there are practical ones as well. After you die,
many of the tasks and decisions your loved ones
will have to handle usually aren't covered by
basic estate planning documents. You can save
them some headache by making your wishes
known on such issues as:
"People often push themselves until they
become burnt out and angry at their siblings,
and their work starts to suffer. I have seen
several times where caregivers ended up in the
hospital because they were so wiped out," says
Ms. Morris. "This can be a consuming job -- it's
crucial to take care of yourself."
•
Who should be notified of your death?
•
Do you want a funeral or a memorial
ceremony? If so, what type? Who should
attend? Do you want people to send flowers,
or would you prefer donations to charity?
•
Did you prepare a will or living trust? Where
did you keep them?
For more information:
•
Do you own a life insurance policy, pension,
annuity, or retirement account? Where are
the documents stored?
•
Do you have bank accounts? Do you have a
safe deposit box? Where are the records?
•
Do you own stocks, bonds, or money in
mutual funds? Where are the records?
•
Do you own real estate? Where are the
deeds?
www.thefamilycaregiver.org
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November 2009
4
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Most of us carry this information around in our
heads and never discuss it with our family
members in a comprehensive way. So talk to
your loved ones about these items, otherwise
they may be left to make decisions without
information you would’ve liked them to have.
Avoid Unnecessary Losses
Costly or painful losses can result from a failure
to organize your affairs. Stocks, bonds, bank
accounts, real estate, and insurance policy
benefits may go unclaimed and be turned over
to the state government. This happens
surprisingly often. Each year, millions of dollars
go into state treasuries because the rightful
property owners couldn't be found.
On a more personal level, relatives or friends
may not be promptly informed of a death, and
valuable pieces of family history may not be
passed down to future generations.
•
family history, including the location of
photographs, heirlooms, and other
irreplaceable items.
Then think about organizing this information in
a way that will help your family handle your
affairs after your death. You can structure the
information any way you like -- even some
scribbled notes left in an accessible location are
better than nothing -- but if you have the time
and energy for it, consider a more thorough
approach. However you choose to organize your
affairs, what's most important is that you create
a clear, easily accessible system that will light
the way for your family and friends.
When you've got everything in order, be sure to
store your information in a safe place. You might
consider keeping everything in a fireproof metal
box, file cabinet, or home safe. Also, be sure to
discuss your new records with those closest to
you. Your careful work won't help them unless
they know where to find important papers when
the time comes.
Fortunately, losses like these can be avoided
with a little bit of planning, sorting, and
organizing.
Organize Your Information
Making things easier for your family is not
difficult, but it may be time-consuming. It's best
to break the task into manageable sections and
take it one step at a time. Start by thinking
about some broad categories of information:
•
funeral plans (arrangements and whom to
notify)
•
insurance policies
•
wills, living trusts, deeds, and other
important documents
•
pensions and retirement accounts
•
bank, money market, and mutual fund
accounts
•
stocks and bonds
•
items in safes, safe deposit boxes, and other
locked or hidden places, and
November 2009
5
The Wellness News
Issue 25, November 2009
Physical Activity in the Workplace
Do you have a hard time fitting in exercise during

the work week? Feel like you are trapped behind
your desk all day? With the sedentary jobs and
gets you moving

long work days that many of us face, improving
our fitness levels and increasing our overall activity
Bring a portable music player with music that
Make yourself accountable by inviting a
coworker to join your planned cardio session
Cardio Exercise at Work:
can seem impossible. Luckily, research has shown
that ten minutes of power walking, bicycling, or

Bike or walk as part of your commute
other moderate-intensity exercise two to three

Plan a daily walk on your lunch break
times a day can help your heart and mind. Here

Set a reminder on your computer to take a ten
are some ideas for adding small bouts of exercise
throughout your workday.
1) Add Cardiovascular Exercise
Aerobic exercise is an important component of
your fitness program. It improves cardiovascular
minute cardio break every few hours. Try:
o
Jumping rope
o
Jogging or marching in place
o
Jumping jacks
o
Dancing
o
Walking up and down the stairs
function, increases endorphin levels, relieves stress,
and burns calories. Aim to fit in around 30-60
minutes per day for 5 days each week.
Prepare Your Workspace:

Store a pair of comfortable shoes under
Add extra activity to your work
day by taking the stairs, delivering
messages in person rather than
through email, and standing while
taking phone calls.
your desk

Keep a jump rope and a timer handy
.
H&H Health Associates, Inc. • 11132 South Towne Sq. Ste. 107• St. Louis • MO • 63123 • www.hhhealthassociates.com •
The Wellness News
More...
Physical Activity in the Workplace
2) Add Strength Training
Strength training at least twice each week improves
bone strength, increases muscle tone, and boosts
your metabolism. If you are trying to lose weight,
strength training is crucial for preventing the loss of
lean muscle mass and for increasing metabolism.
Try incorporating 8-10 different strength training
exercises into your routine every other day.

Perform a different strength training move
between each work task or meeting.

No equipment? Use your body weight: squats,
pushups, lunges, tricep dips, crunches, and
planks are all very effective exercises.

While seated at your desk, sneak in some
muscle toning: try tightening your abs,
squeezing your glutes, or performing calf raises.

To boost energy levels, forgo the coffee break
and instead put together a few strength training
moves for a quick circuit
o Example: 10 squats, 10 wall pushups,
20 crunches. Repeat 1-3 times.

Check out the WellFit tutorial for some specific
strength training exercises to try.
Prepare Your Workspace:



Keep a resistance band in your desk
Store dumbbells or a medicine ball under
your desk
Use a stability ball instead of a chair
Strength Training at Work:

Try to incorporate at least one exercise for
each major muscle group:
o Chest
o Back
o Shoulders
o Arms
o Abs
o Legs
3) Add Stretching
Often overlooked, stretching is a key component of any
exercise routine. Stretching improves range of motion in
your joints, keeps you flexible, improves circulation, and
can even help correct poor posture. Make sure to stretch
the major muscle groups at least three times each week,
preferably after performing some sort of warm up (for
example, marching in place).
Stretching at Work



Use your time on the phone to stand up
and stretch out your legs.
Keep a post-it on your phone or computer,
reminding you to sit up straight.
Try some stretches while you sit:
o Neck and shoulder rolls
o Arm circles
o Arch and tuck your back
o Spinal twists
Call Your Health Coach for More Information 1-888-493-5522
National Institutes of Health, Mayo Clinic, Nutrition Action (CSPI), IDEA Fitness Journal