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LIFE

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November 16, 2012

U.S. Naval Sea Cadets celebrate 50 years; See page B2 Spotlight

GOSPORT November ...

American Diabetes Month

From Centers for Disease Control and Prevention

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ou have the power to prevent and control diabetes. If you already have diabetes, work to lower your risk of serious complications. If you don’t have the disease, learn if you are at risk for type 2 diabetes. America is facing an epi- two hours and 30 minutes demic of diabetes, a serious each week of moderate disease that damages the physical activity, such as body and shortens lives. In walking quickly or gardenthe next four decades, the ing, or one hour and 15 number of U.S. adults with minutes each week of vigdiabetes is estimated to orous physical activity, double or triple, according such as jogging or jumping to Centers for Disease rope. Add muscle strengthControl (CDC) scientists. ening activities on two or That means anywhere from more days each week. 20 to 33 percent of adults Physical activity can help could have the disease. you control your weight, About one in 10 American blood glucose and blood pressure, as well as raise adults have diabetes now. If you already have dia- your “good” cholesterol betes, managing the disease and lower your “bad” chocan lower your risk of com- lesterol. Obesity is a major risk plications such as kidney failure, heart disease and factor Being overweight or stroke, blindness and amputations of legs and obese raises your risk of feet. Here are some impor- developing type 2 diabetes. tant steps to take to control To see whether you are at a healthy weight, check your diabetes: • Talk to your health care body mass index (BMI). People with a provider about body mass how to manindex of 25age your blood Yo u 29.9 are conglucose sidered over(A1C), blood pressure and h a v e t h e weight, and people with a cholesterol. • Get a flu p o w e r t o BMI of 30 or above are clasvaccine. For as obese. those with diap r e v e n t sified Other risk betes, it is factors for type important to and 2 diabetes ask for the include the fol“shot” version. Talk to your c o n t r o l lowing: • Age 45 or health care older. provider about • Developed a pneumonia d i a b e t e s diabetes while (pneumococcal) shot. People with dia- pregnant (gestational diabetes are more likely to die betes). • Have a parent, brother from pneumonia or influenza than people who or sister with type 2 diabetes. do not have diabetes. • Are not physically • Reach or stay at a active. healthy weight. • Belong to certain racial • Make sure you’re physically active. Plan for or ethnic groups. African

Americans, Hispanic/ Latino, American Indians, and some Asian Americans and Pacific Islanders are at high risk for type 2 diabetes. Ways you can help prevent diabetes Research trials have shown that type 2 diabetes can be prevented or delayed. People at high risk for type 2 diabetes can prevent or delay the disease by losing 5 to 7 percent of their body weight or about 10 to 14 pounds for a 200-pound person. You can do that by eating healthier and being physically active for 30 minutes, five days a week. Having a condition called prediabetes means you are at high risk of developing type 2 diabetes in the next three to six years. People with prediabetes have blood glucose (sugar) levels that are higher than normal, but not high enough to be diagnosed as diabetes.

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CDC’s National Diabetes Prevention Program CDC and its partners are working to prevent type 2 diabetes and to reduce its complications. CDC’s National Diabetes Prevention Program supports establishing a network of lifestyle intervention programs for overweight or obese people at high risk of developing type 2 diabetes. These interventions focus on healthy eating, coping skills and group support to help participants lose 5 percent to 7 percent of their body weight and get at least 150 minutes per week of moderate physical activity. The program is working with 28 YMCAbased sites across the United States offering group lifestyle interventions, with plans to expand to additional sites and providers. Eat fruits and veggies

Gosling Games Color Me ‘Aware is to care’

to lose weight and lower your risk: The National Diabetes Education Program (NDEP) recommends easy and inexpensive ways to increase the number of fruits and vegetables you eat as you take small steps to lose weight and lower your diabetes risk: • Visit an ethnic food store or farmer’s market to try a new fruit or vegetable each week. • Substitute spinach, onions or mushrooms for one of the eggs or half of the cheese in omelets. • Buy produce in season and freeze some to use later, or buy frozen, dried, or low-sodium canned vegetables and fruits. Choose fruit without added sugar or syrups and vegetables without added salt, butter or sauces. • Add strawberries, peaches, blueberries or bananas to your waffles, pancakes, cereal, oatmeal

or toast. • Add broccoli, carrots, zucchini or eggplant between the layers of your favorite lasagna recipe. • Combine different fruits and vegetables such as tomatoes, mangos, onions and peppers with lime juice and cilantro to make salsa. • Try steaming your vegetables or using low-salt spices and lemon juice to add flavor. • Choose pineapples, peppers, mushrooms or tomatoes as pizza toppings. • Add lettuce, tomato, onion and cucumber to sandwiches, wraps and burritos. Eating more fruits and vegetables also supplies essential vitamins, minerals, and fiber that may help protect you from chronic diseases. To learn more about how many fruits and vegetables you need daily, use the online calculator at www.fruitsandveggiesmatter.gov.

Jokes & Groaners Wisdom and quotes from English poet John Dryden “For they conquer who believe they can.” “But far more numerous was the herd of such, who think too little, and who talk too much.” “Happy the man, and happy he alone, he who can call today his own; he who, secure within, can say, ‘tomorrow do thy worst, for I have lived today.’ ” “Words are but pictures of our thoughts.” “Time, place, and action may with pains be wrought, but genius must be born; and never can be taught.” “The sooner you treat your son as a man, the sooner he will be one.” “He who would search for pearls must dive below.”

DOVE EAGLE FINCH GULL HAWK

HERON OWL ROBIN SPARROW WREN

“He has not learned the first lesson of life who does not every day surmount a fear.” “It is easier to forgive an enemy than to forgive a friend.”

Gosport - November 16, 2012  
Gosport - November 16, 2012  

Weekly newspaper for NAS Pensacola