The 30-Day Money Cleanse: Take Control of Your Finances, Manage Your Spending, and De-Stress Your Money for Good (Personal Finance and Budgeting SelfHelp Book) Feinstein Gerstley
Dietary Fiber for the Prevention of Cardiovascular Disease: Fiber’s Interaction between Gut Micoflora, Sugar Metabolism, Weight Control and Cardiovascular Health 1st Edition Rodney A. Samaan Md Mph Bs
All rights reserved. No portion of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means electronic, mechanical, photocopy, recording, scanning, or other except for brief quotations in critical reviews or articles, without the prior written permission of the publisher
Published by Harper Horizon, an imprint of HarperCollins Focus LLC.
Any internet addresses, phone numbers, or company or product information printed in this book are offered as a resource and are not intended in any way to be or to imply an endorsement by Harper Horizon, nor does Harper Horizon vouch for the existence, content, or services of these sites, phone numbers, companies, or products beyond the life of this book.
This book contains advice and information relating to health care. It should be used to supplement rather than replace the advice of your doctor or another trained health professional If you know or suspect that you or your child has a health problem, it is recommended that you seek your physician’s advice before embarking on any medical program or treatment. All efforts have been made to assure the accuracy of the information contained in this book as of the date of publication The publisher and the author disclaim liability for any medical outcomes that may occur as a result of applying the methods suggested in this book The author has changed names and identifying details to preserve the privacy of patients and other individuals.
ISBN 978-0-7852-4065-5 (eBook)
ISBN 978-0-7852-4064-8 (HC)
Epub Edition December 2021 9780785240655
Library of Congress Control Number: 2021947487
Information about External Hyperlinks in this ebook
Please note that the endnotes in this ebook may contain hyperlinks to external websites as part of bibliographic citations. These hyperlinks have not been activated by the publisher, who cannot verify the accuracy of these links beyond the date of publication
TO LUKE AND JACK
I love what I do but being your dad is the best job I could ever have.
An ounce of PREVENTION is worth a pound of CURE.
—BENJAMIN
FRANKLIN
Cover
Title Page
Copyright
Introduction
Chapter One: What Exactly Are Diabetes and Prediabetes?
Chapter Two: The Dangers of High Blood Sugar
Chapter Three: The Truth About Cure and Reversal
Chapter Four: Your Daily Food Choices Determine Your Future
Chapter Five: Meal Planning Made Easy
Shopping List
Week One
Week Two
Week Three
Week Four
Menus
Week One
Week Two
Week Three
Week Four
Recipes
Week One
Week Two
Week Three
Week Four
Chapter Six: How to Harness the Power of Exercise
Chapter Seven: The Distress of a Diagnosis
Chapter Eight: Sleep Your Way to Better Blood Sugar Control
Chapter Nine: Stress Busters That Help You Manage It All
Conclusion: It’s a Journey
Acknowledgments
Appendix: Exercise Plan
Week 1, Day 1
Week 1, Day 2
Week 1, Day 3
Week 1, Day 4
Weeks 2–4
References Index About the Author
INTRODUCTION
ARE YOU SURE?
That’s the initial response many people have when they are told they have diabetes, or prediabetes. “How can this be happening to me when I don’t eat that many sweets?” Or, “I know plenty of people who are less healthy than me and they’re fine.” Some even argue, “No one in my family has diabetes, so why did I get it? That can’t be right.”
Others aren’t really that surprised. Maybe you haven’t been feeling “quite normal” for the past couple of years. Or you were told your blood sugar was high a couple of years ago, and you simply never came back.
And now you feel as if your life has changed and you aren’t quite ready for that. You’re concerned about what this will mean for you on a daily basis. How will it affect your job, your family, your relationships, your life? What do you do? What should you do?
The diagnosis of type 2 diabetes or prediabetes does change your life and it should. Although there is a genetic component, these are mainly diseases of lifestyle which means by making changes to your lifestyle you have the power to determine how things go from here. And if you take this “wake-up call” seriously and make improvements in the way you live, you can extend the years and the quality of your life.
There are a lot of books out there that promise that you can “cure” diabetes. I need to tell you up front there is no “cure” for diabetes. By the time you are diagnosed, your body, particularly those cells that are responsible for the regulation of your blood sugar, have been significantly damaged. Yet, with the right lifestyle changes, you may be able to reverse the high blood sugar. You may even be able to avoid prescription medication. Once you’re told you have prediabetes or diabetes, however, you’ll always need to be vigilant.
I’mnot promoting gimmicks or fad diets, as some books do, or asking you to buy expensive equipment with the promise that you will reverse diabetes. Rather, I will provide you with useful tools to develop a strategy that can have a big impact on your overall health. You have the power! What you need is the practical information to use that power properly and take control of your risk. You’re about to learn much that you didn’t know about prediabetes and diabetes. Some facts might surprise you and others will reinforce what you already know. Get ready to become better informed in new and compelling ways! You have a diagnosis. You’ve heard the wake-up call. What’s next? What exactly do you need to eat? How much exercise is necessary and what type? Do sleep and stress really affect your blood sugar? Why are you feeling sad? Is this a condition you will have for the rest of your life? The next nine chapters tell
you what you need to do. Let’s get started.
CHAPTER ONE
What Exactly Are Diabetes and Prediabetes?
TRUE OR FALSE?
1. Diabetes is the second leading cause of death in the United States.
2. Prediabetes affects more than 100 million Americans.
3. Type 2 diabetes is partly genetic.
4. Type 2 diabetes is uncommon in people younger than twenty-five years of age.
5. Obesity is a major cause of prediabetes.
(Answers at end of chapter)
YOU’RE NOT ALONE Diabetes and prediabetes are quite common. More than 34 million Americans have diabetes that’s nearly one out of every ten people (see Figure 1). In fact, more than 50 percent of our population has some type of diabetes or prediabetes, and more than 1.5 million people are diagnosed every single year. And the numbers are going up. As a nation and as individuals, we need to get our blood sugar under control. Sadly, we are headed in the wrong direction.
1
What’s particularly concerning is the number of people who don’t yet know they are affected. Of those who have diabetes, more than 20 percent are undiagnosed. Of the 88 million adults with prediabetes, a whopping 84 percent aren’t aware their blood sugar isn’t normal.
Figure
Undiagnosed: Of the 34.2 million adults with diabetes, 26.8 million were diagnosed, and 7.3 million were undiagnosed.
New cases: 1.5 million Americans are diagnosed with diabetes every year.
Nearly 1.6 million Americans have type 1 diabetes:
7.5 percent of non-Hispanic whites
9.2 percent of Asian Americans
12.5 percent of Hispanics
11.7 percent of non-Hispanic blacks
14.7 percent of American Indians/Alaskan Natives
What exactly is diabetes? And what do we mean by prediabetes?
Despite how common diabetes is, many people don’t really understand what’s happening in their body. Diabetes relates to how well your body controls blood sugar. I always tell people that diabetes isn’t complicated. You need to understand only two things glucose and insulin. Once you know how these work together, you will have what you need to help manage or even reverse elevated blood sugar. How do you feel when you haven’t eaten in a while? Tired. That’s because your cells need energy. Our bodies need energy to survive, and we get that energy primarily from glucose in food. When you eat or drink something, your body breaks down the carbohydrates into glucose, which is then absorbed into your bloodstream.
Your pancreas produces the hormone insulin to help your cells absorb glucose, so that they can use it as energy. Insulin also stores any excess glucose that you don’t use right away, mostly in your liver and muscle cells.
The right amounts of insulin and glucose are critical. The two perform a delicate balancing act that requires your body to calibrate the amount of each with expert precision. Too much or too little of either is bad.
We used to think there were only two types of diabetes, but we have now identified at least five types!
1. We have learned over the last few years that type 1 diabetes is an autoimmune disease in which your body attacks and destroys the islet cells of your pancreas, which are responsible for producing insulin. We also know that those who develop type 1 diabetes are genetically predisposed, and that lifestyle plays no role in its development. Type 1 diabetes can develop at any age, but it typically occurs in children and is diagnosed less commonly after one’s early thirties.
2. In type 2 diabetes, your body still produces insulin but, because your body has become resistant, it has lost its effectiveness (see Figure 2). To compensate, your body produces more insulin. Even though the insulin amount may be high, it’s actually not enough for the amount of glucose you have consumed as well as the amount your body is making, because of your cells’ resistance to it. Your liver also produces more glucose, since your cells are not able to utilize glucose effectively. Type 2 represents more than 90 percent of all cases of diabetes. Early in my training, I only saw type 2 diabetes being diagnosed in adults. In fact, we used to call it Adult Onset Diabetes. In recent years, however, it has become more common in teenagers. Genetics do play a role but not as much as most people think. Our genes don’t change much over
decades it takes generations. Unlike type 1 diabetes, lifestyle plays a significant role in this type of diabetes. The rise in type 2 cases in young people is directly related to lifestyle with obesity playing the biggest role. We even created a new word “diabesity” to express the relationship between obesity and diabetes.
3. Nearly one in twenty pregnant women develops Gestational Diabetes, likely the result of a combination of factors: less insulin is produced, weight gain makes the insulin that is produced less effective, and various other placental hormones reduce the ability of insulin to do its job. Fifty percent of women with gestational diabetes will develop diabetes within ten to twenty years of their pregnancy.
4. Maturity Onset Diabetes of the Young (MODY) is a rare type of inherited diabetes caused by a genetic mutation. It occurs in people under the age of thirty who typically have a family history of diabetes in more than one generation. MODY is often misdiagnosed as type 1 or type 2: it is diagnosed in young adults, as type 2 is, but it prevents the beta cells from secreting enough insulin, as type 1 does. If you have a parent who has this condition, you have a 50 percent chance of developing MODY. Weight and lifestyle do not play a role.
Figure 2
5. Latent Onset Diabetes in Adults (LADA) is also rare, and, because it combines features of type 1 and type 2, it can also be misdiagnosed. People sometimes call it Type One and a Half Diabetes! As in type 1, your pancreas stops producing insulin, probably due to autoantibodies, but it doesn’t stop all of a sudden at an early age. Rather, as in type 2, insulin gradually becomes less effective, often resulting in a diagnosis after age thirty. People diagnosed with LADA will often suffer other autoimmune conditions such as ulcerative colitis, Crohn’s disease, multiple sclerosis, or rheumatoid arthritis. Your doctor may be able to check by looking for certain antibodies and measuring C-peptide.
Some diseases, such as pancreatic cancer and hemochromatosis, also destroy the cells of the pancreas and cause diabetes sometimes referred to as secondary diabetes. Others, such as pheochromocytoma, disrupt the way you release insulin. Cushing’s disease and acromegaly can also present with elevated blood sugar. Testing for and treating the underlying disease will likely resolve the episodes of elevated blood sugar.
Some chronic medication use can also cause diabetes, sometimes by causing weight gain, and other times by directly impairing the pancreas. These include glucocorticoids, which reduce insulin sensitivity and cause the liver to produce more glucose, statins, and some antipsychotic and high blood pressure medications.
Finally, there’s prediabetes. This is a condition of elevated blood sugar that is likely to become type 2 diabetes if changes aren’t made. Nearly everyone who has type 2 diabetes has had prediabetes, although they may not have realized it. One of the goals of this book is to help prevent you from progressing to diabetes if you’ve been told you have this condition.
Just a reminder: In this book, we are talking about prediabetes and type 2 diabetes. Even though some of the guidance discussed will be helpful for your overall health, the recommendations don’t specifically apply to other types of diabetes.
Are You At Risk?
Prediabetes and type 2 diabetes do not occur randomly. Rather, certain factors and behaviors increase your risk. Some you can’t control age, race, and family history but most you can. Your weight, and high blood pressure or high cholesterol, can increase your risk. Being inactive plays a big role. If you suffer from depression, that can increase your risk. If you have heart disease, you are more likely to develop diabetes, and if you have diabetes, you are more likely to develop heart disease. The good news is that if you reduce your risk of one, you reduce your risk of both.
Several online risk calculators can help you calculate your risk. It’s a good idea to take a test to see the impact of different factors. The Centers for Disease Control and Prevention (CDC) and the American Diabetes Association (ADA) have one of the best:
https://www.diabetes.org/risk-test
https://www.cdc.gov/prediabetes/takethetest/
Overweight
Forty-five years or older
Parent, brother, or sister with type 2 diabetes
Physically active less than three times a week
High blood pressure
Dyslipidemia (high triglycerides and low HDL)
Gestational diabetes or have given birth to a baby who weighed more than nine pounds
Polycystic ovarian syndrome
African American, Hispanic/Latino American, American Indian, or Alaska Native (some Pacific Islanders and Asian Americans are also at higher risk)
Recent research shows if you are diagnosed with ADHD, you are 50 percent more likely to develop diabetes. It’s not clear if the correlation works the other way, meaning if you have diabetes, you are at greater risk of ADHD. This is an emerging area of research, and more study is needed.
In men, stuttering may be tied to early onset of type 2 diabetes. In a study of Israeli youth being evaluated for military service, researchers found a 30 percent greater risk for developing diabetes in men who stutter. No association was seen in women. We aren’t sure why risk seems to be increased, but it could be related to stress and cortisol secretion or even changes in dopamine regulation in people who stutter.
Symptoms
What are the symptoms that you should look for? Many people have symptoms for years but don’t realize they could be signs of diabetes. By recognizing the symptoms, you can get care sooner, and have a much better chance of preventing or maybe even reversing any progression of diabetes. Here’s an easy way to remember the major symptoms of diabetes they’re all “polys”:
Polyuria
Polydipsia
Polyphagia
Basically, these words mean you urinate a lot (polyuria), you are often thirsty (polydipsia), and you seem to be more hungry than usual (polyphagia). What’s a lot? Most people urinate eight to ten times a day; if you are urinating twelve or more times a day, it’s time to get checked. If you seem to be thirsty all the time, even after you drink, your blood sugar may be high. I will always remember my patient Mary, who knew something was wrong. “Dr. Whyte, I was drinking water constantly and I don’t even like water. When I drank from the sink one day, I knew I had to come in!” And if you are constantly hungry, even after you eat that is not normal, and you need to get checked out.
An important point about weight: although most people with prediabetes and diabetes are overweight or obese, not everyone is overweight. Early on in some people with untreated and undiagnosed diabetes, lack of adequate insulin prevents the body’s cells from absorbing glucose in the blood to use as energy. Instead, the body burns fat and muscle for energy, causing a loss in body weight. Your body also dumps a lot of sugar in the urine, reducing your number of calories.
I tell you this because I don’t want you to think that if you are not overweight, you can’t develop prediabetes or diabetes . . . because you can. About 90 percent of people with type 2 diabetes and prediabetes are overweight, but there are still millions of people with diabetes at normal weight. Please don’t ignore symptoms just because your weight seems “healthy.”
Other symptoms include:
Fatigue
Erectile dysfunction
Blurry vision
Repeat yeast infections
Hair loss or thinning
Dark skin patches typically on the neck and underarms (acanthosis nigricans)
Remember, you may not experience symptoms of prediabetes. A subset of patients with diabetes reports no symptoms; others have symptoms that are very minor. So, when you are first diagnosed, you may be quite surprised. That’s why screening is important.
Diagnosis
We use different lab tests to diagnose diabetes. You may have heard about the glycosylated hemoglobin or “HbA1c” test. A lot of people just call it “A1c.” This test records your average blood sugar level over ninety days the life of the red blood cell. The result does not represent the percentage of sugar in your blood, but, rather, how much glucose has bonded to the hemoglobin in your red blood cells.
Diabetes: 6.5 percent or higher
Prediabetes: 5.7–6.4 percent
Normal: less than 5.7 percent
Years ago, we only used this test for patients who had already received a diabetes diagnosis, as a way to monitor how well they managed their blood sugar. That was because some labs calculated blood sugar levels differently. We have made progress over the years, and this is now an established diagnostic test.
Take note, however, that since this measurement is related to red blood cells, if you have diseases that affect those cells, such as sickle cell disease or thalassemia, the measurement may be less accurate. This can also happen if you have underlying liver or kidney disease.
Another option is to take a random blood test, one taken regardless of whether you had fasted. If you have symptoms and a blood sugar level greater than 200 mg/dl, you likely have diabetes. If the result of your randomglucose test is abnormal, repeat it another day or consider a different test.
Most of the time, your doctor wants a fasting glucose level. Fasting means you have not eaten anything for at least eight hours. I always suggest that patients schedule the lab in the morning because it’s easier to fast overnight than during the day. Don’t schedule the test for 3:00 p.m. By noon, you will definitely regret that decision.
Results:
Less than 100 mg/dLis normal
100 to 125 mg/dLindicates prediabetes
126 mg/dLor above indicates diabetes
Finally, there’s also the oral glucose tolerance test, which used to be considered the gold standard. Typically, you will need to fast for eight hours and then have your blood drawn at your doctor’s office. Then you will drink a sugary solution which is never tasty! Don’t be fooled by anyone who tells you it tastes like lemonade, because it doesn’t! Two hours later, your blood sugar is checked. In another two hours, your blood glucose level is measured again. Results at two hours:
Normal blood glucose level is lower than 140 mg/dL(7.8 mmol/L)
Prediabetes: between 140 and 199 mg/dL(7.8 and 11 mmol/L)
Diabetes: 200 mg/dL(11.1 mmol/L)
Doctors didn’t use the term prediabetes in the past, but it isn’t a new condition. We did speak of “impaired glucose tolerance” or “impaired fasting glucose” based on the results of the above tests. We were not as aggressive in treating this, since we still didn’t fully understand the impact of chronically elevated blood sugar. Now we know better.
Should You Get Screened?
The American Diabetes Association (ADA) recommends that everyone over the age of forty-five be screened for prediabetes and diabetes. The US Preventive Services Task Force recommends that people who are overweight or obese (BMI >25) should begin at age thirty-five. That might be too late for some people. That’s why the ADA recommends that adults who are overweight or who have one or more risk factors should be screened whatever their age.
If your doctor doesn’t order a test, make sure to tell them you want it. Today, at-home tests that you administer yourself are available, but the tests done through your doctor’s office are more accurate.
Early diagnosis is key!
If you are having symptoms and your blood sugar is normal, that doesn’t mean you can keep eating junk food and being a couch potato. You should still make lifestyle changes and consider retesting in six months to a year. Otherwise, if you have no symptoms and your blood sugar is within normal range, get screened every three years.
Summary
Both prediabetes and type 2 diabetes are becoming much more common, and are usually caused by poor eating habits and lack of physical activity. Although prediabetes often has no symptoms, diabetes can have a range of symptoms including excessive thirst, urination, or hunger. Everyone over forty-five should be screened for prediabetes and diabetes, and people who are overweight or have risk factors should be screened earlier. There are several tests to diagnose diabetes and your doctor can determine the best time.
ANSWERS
1. FALSE. Diabetes is considered a leading cause of death in the United States, but it’s usually ranked about seventh.
2. FALSE. Prediabetes affects more than 80 million Americans, and diagnoses are increasing. I hope we won’t reach 100 million.
3. TRUE. Type 2 diabetes does have a genetic risk, but it’s estimated that genetics contributes to less than 15 percent of cases.
4. FALSE. Although people older than forty-five are the most commonly diagnosed, type 2 diabetes is occurring more frequently in people younger than twenty-five. That wasn’t the case twenty years ago.
5. TRUE. Obesity is the leading cause of prediabetes.
CHAPTER TWO
The Dangers of High Blood Sugar
TRUE OR FALSE?
1. Eye damage is often the first complication of diabetes.
2. People with diabetes are at increased risk of getting carpal tunnel syndrome.
3. High blood sugar can cause hearing loss.
4. If you’re a woman with diabetes, your risk of a heart attack is tripled.
5. Complications fromdiabetes usually take at least ten years to develop.
(Answers at end of chapter)
“MONICA” HAS BEEN STRUGGLING with her weight since she’s been a teenager. “Dr. Whyte, I’ve been fat my whole life and only have had diabetes for a year. Other than a few aches and pains, I don’t have any problems. Plenty of people I know are in worse shape than me.” Monica is correct in that right now she seems to be doing okay. The problem is that chronically elevated blood sugar has a big impact on your long-term health. While it slowly and silently damages tissues, at some point, the symptoms and complications catch up with you, potentially causing many problems.
Your glucose level is not just a number. That’s what some patients tell me when I tell them they have prediabetes or even diabetes. “It’s just a number. I feel fine.” It’s true that it is a number but it’s a number that has a lot of meaning and impacts your life. I want you to think about it another way. Elevated blood sugar needs to be a wake-up call to improve your health. There needs to be a sense of urgency to reverse and prevent complications. It shouts for you to take control of your risk.
All too often, patients and sometimes even their doctor dismiss the lab result and say “let’s retest in a few months.” For most people with or at risk for diabetes, blood sugar steadily creeps up if you don’t change anything. It’s almost as if you don’t want to admit what’s happening. I have had many others who say “let’s wait a while” and then don’t come back the following month, and then months turn into years. Some end up in the emergency roomwith blood sugar in the 500s!
Others attempt to change their lifestyle but their efforts aren’t consistent. Let’s be honest it’s hard to
change our habits as we get older! People don’t take medicines as directed, either because they haven’t accepted they have diabetes or they just don’t think it’s that serious. The end result is always serious health problems. Make no mistake we need to aggressively treat diabetes and even prediabetes because the effects of chronically high blood sugar are quite harmful, and even deadly. We waste too much time because we either don’t know what to do, or we simply take too long to develop a practical strategy. I hope that by reading this book, you are changing that!
Complications of Diabetes
Diabetes can lead to many complications (see Figure 3). They can be quite serious and will impact your life considerably if you develop them. That’s why it’s so important to take control of your blood sugar and manage your risk.
Neuropathy. People with diabetes often report numbness and pain, typically in their feet and hands. It can affect your balance, walking, and writing. The pain often keeps you up at night. This is because high blood sugar damages your nerves. Often it takes years for neuropathy to develop. That’s the good news since it allows time to get diagnosed and reverse the high sugar. The bad news is that once you develop diabetic neuropathy, it can be very hard to treat. Medications often
Figure 3
treat symptoms but don’t reverse the damage. The key is to prevent it fromdeveloping.
Retinopathy. Diabetic retinopathy is the leading cause of blindness in the United States. Basically, diabetes causes changes in your blood vessels in the part of the eye called the retina. That’s the lining at the back of your eye that changes light into images. The blood vessels swell, leak fluid, or bleed all of which cause serious damage. Diabetes can even cause new blood vessels to grow. Although this may sound like a good thing, the problem is these new vessels are defective and end up causing more harm. Often people will experience blurry vision, lose the ability to differentiate colors, experience flashing lights, and even suffer from vision loss in the center of their eye. Retinopathy is an early complication of diabetes and is often present at the time one is diagnosed. If that’s the case, the key is making sure it doesn’t get worse and affect your daily activities. You can’t reverse retinopathy once you have it, but you can prevent it from getting worse.
Nephropathy. Our kidneys are essential to staying alive. Damage from diabetes is the leading cause of chronic kidney disease. In the advanced stages of kidney damage, you often either need to undergo dialysis or need a transplant. Nearly a third of people with diabetes also develop kidney disease, so avoiding elevated blood sugar levels is a must. People tend to think that kidney disease affects their ability to urinate, and it does eventually but it often causes many more problems before you notice that symptom. Some people will develop swelling of their face, as well as hands and feet, because the body isn’t controlling fluid balance well. Others might feel tired due to a low blood count, since your kidneys can no longer make enough of the hormone needed to form red blood cells. You often will have nausea and trouble sleeping. It’s a good idea to have your urine tested at least yearly for albumin if you have prediabetes or diabetes to keep watch on your kidneys. But there are many other health consequences that often arise much sooner.
Weight gain. As I mentioned earlier, most people who develop prediabetes or type 2 diabetes are overweight or obese. In fact, nearly nine in ten are. It becomes a vicious cycle: extra weight can trigger elevated blood sugar and that will usually lead you to gain even more weight. In the early progression of the disease, people remark how it makes them hungry. Some patients who are already overweight will occasionally ask me if more weight really matters that much. Yes, it does. Obesity is so common nowadays that many people don’t think it’s that big a deal, but it is. Numerous studies have shown that a higher body mass index (BMI) is associated with increased risk of death. Even more compelling is the relationship between mortality and central obesity that’s fat around our midsection. If you can “pinch an inch,” your risk of more complications increases significantly.
Heart disease. This is the most serious complication of diabetes and the one that many people are familiar with. We now consider diabetes a risk factor for heart attack just as we do high cholesterol and high blood pressure. The risk for a heart attack is more than double for men with diabetes than it is for men without diabetes and more than triple for women with diabetes. Over time, high blood glucose from diabetes damages your blood vessels and the nerves that control your heart and blood vessels, putting you at risk for a heart attack. Heart disease is the number
one cause of death in people with type 2 diabetes. Anyone diagnosed with prediabetes or diabetes should work with their doctor to determine their heart disease risk, which plays a big role in how aggressive you need to be treated.
High blood pressure. We are used to thinking that only sodium contributes to high blood pressure, but sugar is another culprit. High blood sugar causes our arteries to stiffen, damaging their lining that can make your blood pressure rise. High blood pressure dramatically increases your risk of strokes and heart attacks.
High cholesterol. Diabetes does the exact opposite to our body when it comes to our cholesterol goals it raises triglycerides and lowers good cholesterol. It also changes the characteristics of bad cholesterol, making LDLsmaller and more dense, which makes it easier to enter the walls of arteries, causing plaque. Part of it may be the food we eat, the weight we gain, and the impact on our arteries and liver. It can also be a result of high blood sugar affecting the enzymes that help break down or make cholesterol. Getting to know your lipid levels is important to help you take control of your risk. Don’t become too preoccupied with your lipids if they are normal. It turns out that the HbA1c level I mentioned earlier may be a better predictor of heart disease than your cholesterol and LDLlevels.
Liver disease. The kidney isn’t the only organ that high blood sugar damages. Persistently high blood sugar is associated with developing nonalcoholic fatty liver disease (NAFLD), a condition that causes swelling and, in advanced stages, scars your liver. We may think of liver disease as a risk among people who drink alcohol but NAFLD, as the name implies, occurs in people who drink little or no alcohol. It’s becoming much more common in people with diabetes nearly half of people with diabetes will develop it. Make sure your doctor measures your liver enzymes since we are starting to see that high liver enzymes increase diabetes risk.
Insomnia. If you are having trouble sleeping, prediabetes or diabetes may be the culprit. Blood sugar spikes and crashes can also make it more difficult to stay awake. Chronically elevated blood sugar also decreases the amount of deep sleep, causing you to be less refreshed when you wake in the morning. It can turn into a vicious cycle, where poor sleep makes it hard to control blood sugar and poor blood sugar control makes it hard to sleep.
Cavities. Too much sugar has long been associated with tooth cavities. The sugar interacts with bacteria in your mouth to create acid that wears away tooth enamel. It’s not just cavities, though, that you need to be concerned about. Diabetes also weakens gum muscles, which can result in tooth loss. We now know that oral health is associated with overall health and cavities can be a sign of other health conditions.
Carpal tunnel syndrome. Within the last few years, we have seen an increased incidence of carpal tunnel syndrome and some other orthopedic issues, such as tendon rupture, in people with diabetes. This most likely is a result of nerve damage. If you are diagnosed with prediabetes and you develop carpal tunnel syndrome or rupture a tendon, your likelihood of progressing to
diabetes is increased.
Mood problems. The relationship between blood sugar and mood has been well established. How do you feel right after you’ve eaten sweets, and how do you feel a few hours later? It’s not just about the short-term effects of high blood sugar but also the long-term effects that we need to worry about. Several studies have shown that people who consume more than the equivalent of twelve teaspoons of sugar daily are nearly 25 percent more likely to be diagnosed with anxiety or depression. We aren’t exactly sure why this occurs, but we do know that too much sugar can cause swelling and inflammation in the area of the brain associated with mood. We also know that a diagnosis of diabetes, or even pre-diabetes, can make you depressed so it works both ways.
Gout. I bet you associate gout with the “good life” consumption of red meat, wine, lobster. Mmmm . . . yum! But it’s also associated with high blood sugar, especially if you are insulin resistant. People with type 2 diabetes often have high levels of uric acid in their blood. That extra uric acid can form crystals in your big toe, wrist, knee, and other joints. Gout flares can cause significant pain and disability. Experts estimate that women with gout are 71 percent more likely to get diabetes than women without it.
Kidney stones. As with gout, chemicals in your urine are responsible for kidney stones. Those chemicals develop solid crystals, which cause writhing pain in the back and groin. Studies show that having type 2 diabetes more than doubles your chances of developing certain types of kidney stones. Possible reasons include a more acidic urine as well as insulin resistance in people with diabetes. Believe me you want to avoid getting kidney stones.
Delayed wound healing. Many people seemto know someone with diabetes who has lost a limb. Typically, a patient develops a small ulcer or wound, and then several weeks later, the affected limb has to be amputated. Diabetes impairs circulation, preventing oxygen and other nutrients from reaching wounds, and that causes slow healing. Cells can’t access enough glucose and that can lead to infection as well. Amputations are more common than you think: more than two hundred patients with diabetes undergo amputation each day!
Gastroparesis. This is a big word but simply represents a condition in which your digestion slows down and food stays in your body longer than it should. It occurs because the nerves that move food through the digestive tract are damaged, so muscles don’t work properly. As a result, food sits in the stomach undigested. This often results in heartburn, nausea, and vomiting. Guess what the most common cause is? Diabetes.
Cancer. In recent years, researchers have noted a relationship between diabetes and some types of cancer (for example, pancreas, endometrium, colon and rectum, breast, bladder, and nonHodgkin’s lymphoma). Although it’s overly simplistic to say cancer cells need sugar to survive, insulin resistance and inflammation due to obesity and high blood sugar likely play a role in developing some cancers.
Parkinson’s disease. New data suggests that people with diabetes are at increased risk of developing Parkinson’s. It can be as much as 32 percent more likely. What’s even more concerning is that type 2 diabetes may be associated with faster progression, due to the risk of a more aggressive form. There’s some belief that insulin might help protect your brain, and if you have insulin resistance, you aren’t as protected. Abnormal protein function can also play a role.
Decreased hearing. High blood sugar can cause damage to the nerves in the ear, resulting in difficulty hearing. Keep in mind that hearing impairment is associated with early dementia so the more we can do to keep our hearing intact, the less chance of developing dementia.
Sexual dysfunction. High blood sugar can make it more difficult to get or maintain erections. This is likely due to damage to nerves and small blood vessels. Men with diabetes typically develop erectile dysfunction issues ten to fifteen years earlier than men without diabetes. For women, prediabetes and diabetes can damage the nerves that create sexual excitement and stimulation. The good news for both men and women is that if you get your blood sugar under better control, you can often reverse this and regain sexual function.
Vaginal itching and infections. Elevated blood sugar often causes vaginal dryness and itching. This is likely a result of sugar in the urine, which can be a breeding ground for yeast infections. When women complain of frequent vaginal infections, checking glucose levels is typically a good idea.
Decreased skin quality. When you have chronically elevated blood sugar, you don’t produce enough keratin. Skin may feel thin, rough, dull, and dry. Your body may also lose its ability to control how much melanin you produce, making certain areas darker. You also lose some subcutaneous fat, especially around your shins.
Aging. Diabetes causes you to age? Yep, that seems to be the case. People who consume a lot of sugar perhaps by drinking lots of soda, eating candy, and snacking on cookies have shorter telomeres. Telomeres are caps at the end of our DNA that help to protect our cells. Most telomeres get shorter over time, during the natural process of aging. High-sugary foods, lack of physical activity, and chronic inflammation tend to shorten the length of your telomeres and that can shorten your life.
Osteoporosis. Diabetes changes the mineral composition of bones and reduces new bone formation and bone strength, and increases risk of bone fractures. Postmenopausal women are particularly susceptible. Osteoporosis occurs more often in patients with type 1 diabetes but we also see it in people with type 2.
Hair thinning. There are many reasons why one might develop hair loss or thinning of the hair. In diabetes, your follicles don’t grow and reproduce as quickly, resulting in a weakened texture. Your immune systemcan also start attacking hair follicles, resulting in receding hairlines.
Mental decline. A growing body of research shows an association between prediabetes and mental decline occurring earlier than it does in people who don’t have prediabetes. Prediabetes can also increase your risk of vascular dementia, which is caused by reduced blood flow to the brain. Prediabetes is not associated with increased risk of Alzheimer’s disease but diabetes is. Patients with type 2 diabetes are more likely to have a decrease in certain areas of the brain that are linked to Alzheimer’s. The most recent data suggests that the risk for dementia increases considerably if diabetes is diagnosed at a younger age, particularly if you do not control your blood sugar well. This is likely due to the longer duration of poor glucose control. Having poorly managed diabetes for more than ten years can double your dementia risk by the time you are seventy.
One other point to keep in mind is that if you have diabetes and you are hospitalized, your risk of dying is increased. This increased mortality doesn’t even depend on the reasons for admission. I don’t tell you about these conditions to scare you but to fully inform you. If you act quickly and stay focused, you may likely avoid many, if not all, of these complications. If you ignore high blood sugar and don’t work hard to reduce it, you could be decreasing your quality of life. Studies have shown that if you have an HbA1c greater than 7 percent and don’t do anything to reduce it, at five years, your risk of a stroke, as well as a heart attack and heart failure, increases dramatically. That’s why I want you to act and reduce risk! Find out how in the next few chapters.
Summary
Diabetes can result in serious health conditions, including damage to your heart, brain, liver, eyes, kidney, skin, stomach, and hair. You may have begun to experience some health issues by the time you are diagnosed, or within a few years of diagnosis. The longer your diabetes is poorly managed, the greater your risk of damage to your body.
ANSWERS
1. TRUE. By the time people are diagnosed with diabetes, many already have signs of eye damage.
2. TRUE. People with diabetes are at increased risk of getting carpal tunnel syndrome.
3. TRUE. High blood sugar damages nerves through the body, including in the ear, which can cause hearing loss.
4. TRUE. Diabetes significantly raises your risk of a heart attack, especially if you are a woman.
5. FALSE. Most people with diabetes start to develop some complications within just a few years of their diagnosis.
CHAPTER THREE
The Truth About Cure and Reversal
TRUE OR FALSE?
1. Type 2 diabetes is lifelong. Once you have it, it’s here to stay.
2. Once you have prediabetes, developing type 2 diabetes is unavoidable.
3. You can cure yourself of diabetes.
4. Nearly everyone with diabetes develops complications.
5. Every year, about 10 percent of people with prediabetes reverse it and return to normal blood sugar.
(Answers at end of chapter)
BETTY IS FIFTY YEARS OLD and about fifty pounds overweight. Other than some knee pain, Betty has developed few symptoms, and to her credit, she has done pretty well with her health. But four years ago, her blood sugar as well as HbA1c were elevated, putting her in the prediabetes category. “Tell me what to do, Doc, and I will do it.” Over several months, Betty and I discussed ways to change what and how much she eats. We also discussed the different types of exercise she needed to perform and their frequency. At first, Betty was seeing improvement in her blood sugar control. But around six months later, Betty’s blood sugar started to increase again. “Ugh, this is hard work. I’m not sure what I’m doing wrong.” Betty was adamant she didn’t want to start medication. “Once I start, I will never come off, will I?” she would ask.
After some coaxing, Betty decided to take her lifestyle changes up a notch. She talked to a nutritionist to help with meal planning and signed up for some online exercise classes. Within a couple of months, she lost ten pounds and her blood sugar was improving. Roughly a year and a half after being told she had prediabetes, her blood sugar returned to normal, and has remained normal for the past year. When I asked her about this success, she remarked, “To be honest, I wasn’t sure I could do it, but I kept at it. I needed to get rid of this diagnosis.”
