Diabetes On The Rise In Anguilla by Peter Vasilis

Don’t Become Another Statistic!
10 Tips To Ward Off Future Risks Associated With The Disease

The recent seminar held in Anguilla, Diabetes: Now and Tomorrow, revealed some shocking news. According to the Acting Minister of Health, Victor Banks, the spread of the disease could wreak havoc on a small community like Anguilla.

As a fitness professional, it is alarming to hear that the rate of diabetes cases in Anguilla is on the rise. In a time when so much healthy information is available to consumers, it seems that very few are taking heed to the warnings of doctors and fitness professionals alike - eat a healthy diet and exercise.

Maybe there is too much information available that it becomes so confusing to follow the latest, greatest diet or fitness program. So most people then take the easy way out and do nothing to improve their health.

The end result, an overweight population with increased risk of chronic and devastating diseases including heart disease, hypertension, arthritis and, most troubling, diabetes. When untreated, diabetes can lead to heart disease, stroke, kidney failure, blindness and nerve damage.

Fortunately, the good news is you can prevent the onset of diabetes through lifestyle modifications.

Here are 10 tips for preventing diabetes and other related health risks associated with excessive weight gain:

1. Make your health a priority. You may think you don’t have time to get in better shape, but you must make time to exercise and eat a balanced diet.

2. Don’t be fooled by fad diets. Some of the popular high protein, high fat diets can be dangerous and are short term approaches to weight loss.
3. Eat smaller meals throughout the day. In order to keep blood sugar levels in check and raise your metabolism you should eat 4-5 smaller meals each day.

4. Avoid fried and fast foods. Most fried and fast foods contain processed ingredients and far too much unhealthy fat to be of any nutritional value.

5. Eat more fish. Fish contains omega-3 fatty acids which cuts the risk of heart disease.

6. Do not eliminate complex carbohydrates. Instead make whole food choices with high fiber content (brown rice, oatmeal), as opposed to processed white flour foods.

7. Eat smaller portion sizes. One serving of complex carbohydrate is approximately equal to the size of your fist. One serving of protein the size of a deck of cards.

8. Eat plenty of vegetables. Vegetables contain fiber, vitamins and minerals that support health.

9. Exercise at least 3 times a week. Exercise lowers blood sugar, blood pressure and cholesterol. It also burns excess calories which helps you lose weight.

10. Eat Soy products. Soy protein in a daily diet reduces the risk for heart disease and may help lower cholesterol levels.

The danger of diabetes is a reality here in Anguilla. It is up to you to take heed to the warnings and take responsibility for your own health.

Peter Vasilis is a fitness professional available for private and group fitness training, fitness coaching and consultations. Join Peter for his new group fitness program guaranteed to have you looking and feeling great by Carnival 2004.

Contact Peter at 235-1254 or via email at cardioflexfitnessaxa@yahoo.comfor more information.