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The Bakersfield Californian Sunday, December 16, 2012

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H E A L T H

Exercise, diet can prevent Type 2 diabetes

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he incidence of Type 2 diabetes is on the rise and is largely attributed to the rise in obesity. According to the American Diabetes Association, the number of Americans with diabetes is expected to increase to more than 30 million by 2030. Type 2 diabetes affects the body’s ability to use sugars, starches, fats and proteins — it is a serious disease. Our bodies normally change sugars and starches into a usable form called glucose. Glucose is carried by the blood to various tissues. Insulin, a hormone made by the pancreas, must be present for glucose to enter the skeletal muscle. Once glucose enters the muscle cell, it can be broken down and used for energy or stored for later use. With Type 2 diabetes, some insulin is produced, but the body does not make effective use of it. This is known as insulin resistance and prohibits glucose from entering the muscle cells. In turn, glucose rises to abnormal levels in the blood. If undetected, elevated glucose levels lead to heart disease, kidney failure, blindness and nerve dysfunction. While that is definitely bad news, the good news is that simple lifestyle changes can prevent, and in some cases, reverse the course of this disease.

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Take my client, Linda, for example. Linda was not an overweight child or young adult by any means. She was actively playing sports in school and taking aerobic classes as an adult. By the time she was 35, raising children and working full time took priority and its toll — exercise took a back seat. “I never thought I would put on this amount of weight in five years,” she said. Fighting Type 2 diabetes now is her main concern The disease just seemed to sneak up on her. Recently, Linda recommitted herself to a fiveday per week, 30Fitness columnist minute workout plan. Linda once had a blood sugar of 126 mg/dL; she now stays between 89 to 95mg/dL. I believe Linda has managed to keep her blood sugar in this range because of her commitment to proper diet and exercise. “I want to be around for my children’s children, so I had no choice but to step up my game,” said Linda with a flex of her well defined biceps. She is now doing great. Here is her

GINA ROLOW

exercise program: Linda does four to five days per week of moderate intensity exercise for 20 to 60 minutes. She takes a semiprivate session from me three of the days and gets her strength and core training in at the same time. The other two days she is on the bike or treadmill, kicking it up to the tunes of her iPod. Her ultimate goal is to expend a minimum of 1,000 calories per week with physical activity for health benefits, or up to 2,000 calories for weight loss. She has gradually worked up to expending the 2,000 over a period of six months. She looks and feels great, but the greatest benefit is the reduction of her blood glucose levels. If you have Type 2 diabetes, you must monitor your glucose before and after exercise to understand how you respond to certain types of activities. Sometimes, if the exercise is too intense, your blood sugar could actually rise. So it is very important to check your blood sugar before and after workouts. While exercise is truly a lifesaver, here are some ideas to help make it more enjoyable: Use a pedometer: It’s pretty fun to set a goal on this device. For example, try and reach a hard but attainable goal of 10,000 steps (five miles) by

walking, jogging or beating a friend at a tennis match. You’d be surprised how quickly your steps can add up. If using gym cardio equipment, share the energy among the treadmill, bike, and elliptical. Build an exercise network: Linda has made friends quickly in my weekly sessions and it’s easier to stay accountable to exercise if you have a support system of friends or family to encourage you. “If a teammate is absent, we are calling to check up on them,” Linda said. “After all is said and done, we are all there for the same cause: fitness, fat loss and health!” Reward yourself: Finally, don’t forget to reward yourself for your effort and job well done. Remember, you don’t have to be fitter than everyone else, you just have to be fitter than you ever thought you could be. Gina Rolow, owner of Body By Gina, is a personal trainer at Anytime Fitness. Rolow conducts one-on-one private sessions. semi-private sessions, and a weekend boot camp. She also teaches and fitness at Cal State Bakersfield and has a combined 30 years in the fitness industry. Email Gina at Fitness4life@yahoo.com for questions and comments.

H E A L T H

Following diagnosis, local girl takes a stand against juvenile diabetes BY BREANNA FIELDS Community contributor

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hat was planned as a typical family vacation in Los Cabos turned into something else entirely. At the time, 8-year-old Eileen Roux and her parents had no idea that her health would decline rapidly within the next 24 hours. After becoming ill, she was taken back to a hotel room to lay in bed and rest while she was closely monitored by her parents. Her father, Richard Roux, said that it was a stressful period of time filled with uncertainty. “We thought we were going to lose her,” Richard Roux said. It all happened on Dec. 29, 2009. Hours were spent trying to figure out what was wrong as her health continued to deteriorate. She began dragging her feet and slurring her words, which immediately prompted her father to call the hotel staff. Five minutes later he reached a doctor by phone, but by that time Eileen had slipped into a coma. As time passed it became clear that Type 1 diabetes was the cause of her illness. The symptoms were there, although the peculiar “fruit smell” that Richard went on to describe may not have been recognized had Dr. Raul Rivas not been a diabetes specialist.

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APRIL MASSIRIO

After being diagnosed with Type 1 diabetes, Downtown Elementary student Eileen Roux created a Facebook page called “Stand Up To Type 1 Diabetes” to help promote awareness of this disease, which is also called juvenile diabetes.

“He [Rivas] said he could smell a fruity smell in the room because she was in DKA (diabetic ketoacidosis),” Roux said. “Basically, the body is not producing insulin anymore so it’s

burning up the fat in order to try to keep the body energized.” As the night wore on, an ambulance rushed Eileen to the nearest hospital where they began to stabilize her. To get the best medical care and attention, she was flown back to San Diego from Baja, Calif. on a Life Flight. Eileen woke from the coma when they touched down in San Diego. “They told us they're going to do what they could to try and save her, but normally a person’s blood sugar level is between 80 and 120, and hers was at 1,057,” Roux said. “The doctor said that her organs were stressed and possibly shutting down.” Fortunately, she was cared for in time, and the doctors managed to stabilize her blood glucose level. “She’s our only child; so obviously we were just very grateful," Roux said. Since she was first diagnosed back in 2009, Eileen, now 11, has gone on to a live a healthy and normal childhood as a student at Downtown Elementary. She does, however, have to check her insulin levels on a daily basis. “I have to test my blood sugar everyday before meals, and whenever I feel dizzy or dehydrated,” Eileen Roux said. “I have to give myself insulin every time after I eat and I have the pump. It gives me insulin and it acts like a pancreas, so I don’t have to get

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H E A L T H

shots everyday, but every three days I do.” There is a common misconception between Type 1 and 2 diabetes. Eileen and Richard Roux wanted to set the record straight: Type 1 diabetes, also known as juvenile diabetes, is caused by the body not producing enough insulin. Type 2 diabetes, on the other hand, is a result of being unfit and often times overweight. In an effort to share her story and inspire youth, Eileen created a Facebook page called “Stand Up To Type 1 Diabetes” to promote awareness. Eileen also participated in the Juvenile Diabetes Research Foundation event at Yokuts Park in November. Her team, Eileen’s Electric Youth, raised hundreds of dollars to donate to the foundation. “It [diabetes] hasn’t held her back from doing anything she wants, which is great,” said Richard Roux. “We’ve just got to be more careful and plan things out.” This article first appeared in Bakersfield Wellness Magazine, bWell. For more on local health and wellness, go to bwellmagazine.com, or find us on Facebook and Twitter (@BWellMag).

G A R D E N

T I P

Volunteers, gifts needed to spread holiday cheer to MS patients BY CHRISTINE GRONTKOWSKI Community contributor

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re you looking for a rewarding way to give back to the community this holiday season? The National Multiple Sclerosis Society, Southern California and Nevada Chapter is looking for volunteers or donations to make gift baskets for people with multiple sclerosis (MS) involved in the Caring Connection program. As often as possible, through the Caring Connection program, volunteers visit people with MS who are living in a licensed care facility, or are homebound and unable to go out into the community. This program helps provide a connection to the outside world, emotional support, companionship and social interaction. During the holiday season, the National MS Society tries to do even more by delivering gift baskets to this group. They request items such as chapstick and lotion, DVDs, large print books, holiday decorations and

STOCK PHOTO

PHOTO PROVIDED

Donations enabled volunteers and the Society in 2011 to create more than two dozen baskets that were given to MS patients living in skilled nursing, who were homebound, or who just needed holiday cheer.

personal hygiene products. The most popular request on the 2012 wish lists is chocolate. “I think the baskets are very important because so many people living with MS are isolated,” said chapter trustee Lisa Karpe. “Some do not have a holiday at all. No gift is too small.”

If you or someone you know would like to sponsor a person with MS by creating or assembling a gift basket, or if you would like to donate, please call Christine Grontkowski at the Kern County office at 321-9512, or email christine.grontkowski@nmss.org.

Making your own compost with fall leaves takes little work

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lean up fall leaves and use them in the compost pile, or put them in the trash. Don’t leave them and think you’re mulching. Leaves and grass make good mulch after being composted down. But left on the ground, leaves can make a nice warm spot for disease

and insects to call home. This week’s gardening tip is from Kathy Robinson of Robby’s Nursery & Landscape. Do you have a gardening tip you’d like to share with our readers? Post your gardening tips and photos of your garden on our web site: bakersfieldvoice.com.


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Sunday, December 16, 2012 The Bakersfield Californian

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The Bakersfield Californian Sunday, December 16, 2012

The Bakersfield Voice 12/16/12  

The Bakersfield Voice 12/16/12