Back to the December Issue
December 2012 Health Bulletins
- Ask The Doc
- Rest Your Wrists
- Self-Care for Colds
- Letting Off Steam
- Submit Your Photos
- Health and Wellness Events
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Ask the DocDr. Davis Smith answers questions submitted by our readers. |
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Q: Diabetes runs in my family. What else can I do besides exercising to keep my risk low? -Bryan M., George Fox University
A: There are two types of diabetes, so it depends on which type runs in your family.
Type 1 diabetes (DM-1), formerly known as juvenile or childhood-onset diabetes, is a condition in which the pancreas is unable to produce sufficient insulin to effectively manage the breakdown of sugars (glucose metabolism). It develops due to genetic factors as well as other triggers that aren’t fully understood. Because the body isn’t producing enough insulin on its own,the patient must take supplemental insulin in order to keep blood sugar levels stable.
In Type 2 diabetes (DM-2), formerly known as adult-onset diabetes, the patient may produce enough insulin, but its action is blocked. This is called insulin resistance. Type 2 develops due to genetic factors as well as lifestyle. In the United States, DM-2 is often associated with obesity, and being overweight does increase the likelihood of developing the illness. As a result, it may be prevented or even reversed by consuming a diet that is healthy and balanced and overall low in simple sugars and fats. Regular cardiovascular exercise is also important.
The end result is the same in both Type 1 and Type 2 diabetes: the body isn’t able to manage dietary sugars appropriately, and this can result in a high concentration of glucose in the blood. It also means that the sugar isn’t being moved to liver, fat, and muscle cells in order to be used for fuel.
If it is DM-2 that runs in your family, there are several things you can do. One is to make sure you have a thorough physical exam and communicate regularly with a health care provider. You will want to have your fasting glucose level tested periodically, perhaps annually if the family history is strong.
A fasting glucose test requires that you not eat for 8 hours prior, and then a small amount of blood is drawn and sent to a lab. This is currently recommended to identify impaired glucose metabolism early, before it has much chance to do harm.
A second thing to do is be thoughtful about what you eat. The recommendations for someone with a family history of diabetes (or even with diabetes) do not differ that much from those for anyone looking to eat healthfully. Your diet needs to have a balance of lean protein, whole grains, and plenty of vegetables and fresh fruit. Limiting fried foods, fatty meats, salt intake, and processed sugar is also a good idea.
The third recommendation is regular exercise-at least 30-60 minutes, four days a week, working your way up to a level of exertion that makes you sweat. Of course, physical activity is a healthy habit for anyone, regardless of risk for diabetes.
Remember that the influence of genes is variable among people. I have some patients that are very attentive to diet and exercise, but still need to take medication to control DM-2. Notably, however, by eating a healthy, balanced diet and engaging in regular cardiovascular activity, they are able to limit the amount of medication they need and improve their sense of overall well-being.
For more information and guidance, consult the following resources:
Centers for Disease Control and Prevention, Diabetes Public Health Resource
National Institutes of Health, Medline Plus, Diabetes
Rest Your Wrists
The repetitive motions of using a computer are often associated with a condition called carpal tunnel syndrome. According to the U.S. National Library of Medicine, typing is the most common cause. The syndrome develops due to pressure on the median nerve. Symptoms include numbness, tingling, weakness, or pain in the wrist, hand, fingers, or lower arm.
To prevent carpal tunnel syndrome, set up your work area so that you can type and use your computer without strain. A split keyboard, keyboard drawer, and/or adjustable-height chair can all help you keep your wrists in a neutral position. Take frequent breaks and wear a wrist brace if you experience symptoms. See a health care provider for treatment if they persist, to prevent permanent nerve damage.
Self-Care for Colds
The “common” cold can be caused by over 200 viruses. Since there’s no cure, focus on alleviating your symptoms. They usually last between a week and 10 days and include:
- Sore throat, cough
- Stuffy nose, sneezing, swelling of the sinuses
- Headache, fatigue
Here are some ways to reduce the discomfort of a cold:
- Drink plenty of liquids and rest/sleep.
- Relieve a scratchy throat by gargling warm salt water and/or using throat lozenges.
- Take an over-the-counter pain reliever, such as acetaminophen (Tylenol®), ibuprofen (Advil®), or naproxen sodium (Aleve®).
- Use a decongestant to alleviate sinus pressure and a stuffy nose. A steamy shower can also help.
Save money on medicines with generic versions, which have the same active ingredients as name-brands. A fever is uncommon with adult colds, so if you experience one over 100 degrees F, very swollen glands, severe sinus pain, or a cough that produces mucus, contact your school’s health center.
Letting Off Steam
Relieving stress is very important, especially when end-of-semester pressures build.
Four Wheeling
I [do] something that requires focusing so I am not thinking about things that are causing me to be stressed. I draw, cook, and exercise. And if the weather is nice, I go out four wheeling with my boyfriend!
-Aline S., Casper College
Writing Poetry
I write slam poetry and then I perform the poem at an open mic or a slam competition! [It’s the] best way for me to take stress off my back!
-Crystal G., New Jersey Institute of Technology
Biking
I go over to the skate park with my bike. It helps to keep my mind off studying and being just plain busy.
-Oluwaseyi O., Walla Walla University
Taking Pictures
I love to grab my camera and head down into the Edmonton River Valley. The scenery is beautiful all year round, and I'm able to take some great photos. Walking for an hour or two clears my mind and then I'm ready to get back to studying.
-Kathryn M., University of Alberta
Dancing
I dance it out! Dancing lets me express any feelings and release all the build up of emotions I have in my mind. Plus, its great exercise, which is a stress reliever by itself!
-Amy D., Nazareth College
Boxing
I fight! (I also meditate.) Spend an hour or two getting beaten in a gym and it will make whatever you're stressed about seem much less overbearing. You'll also sleep like a baby, get in shape, increase your self-confidence, and learn what amazing determination and tenacity you have that you may never have recognized.
-Deen H., St. Edwards University
Skeet Shooting
I am on the school’s Trap and Skeet team and there is nothing better for stress than going to the range and shooting a few rounds of clays.
-Tabitha F., Missouri University of Science and Technology
Fantasy Flying
I step away from it all and imagine a satisfying fantasy, like piloting a TIE-defender, starfury, or custom craft. In the end a little escapism helps let off steam.
-Joshua S., Colorado Mesa University
Listening to Music
I play loud, fast music in my room and dance my stress away!
-Vanessa K., University of Alberta
Stacking Stones
I stack stones.
-Michael S., Ashford University
Working Out
I have a great passion for fitness. I truly believe that the best way to let off some steam after a stressful day is to work out.
-Maria A., Florida International University
Laser Tag
I play laser tag. I typically feel loads better afterwards, and I can study more effectively.
-Andrew P., Eastern Kentucky University
Diving
When I am overwhelmed and stressed out, I enjoy being in the water. I either swim or dive.
-Mandy M., Tarrant County College
Relax the Mind
I close [my] books, unplug my laptop, and move out from my study space. Then I phone a friend, play a [video game], or simply walk in the garden. During that relaxation time I try to approach the assignment or problem at hand with objectivity. I return back to study after arranging and organizing stuff.
-Saqib N., University of Regina
Hiking
I go hiking in the country, with food and a journal, just me and my dog.
-Julian H., San Diego State University
Horseback Riding
Horseback riding with the equestrian team, and competing, really allows me to focus on something I love and relieve stress.
-Andrea R., Utah State University
Country Drive
I love going for a cruise in my Mustang. Usually I go out in the country with the windows down and the music up. The power and rumble of [the] car driving down the road instantly melts away any stress and tension I have.
-Brennan D., University of Wisconsin-Manitowoc
Share How You Care
There are many ways to say and demonstrate how you feel about other people. Whether it’s familial love, romance, or a close friendship, how do you show someone you care about him or her? To submit your photo, CLICK HERE.
December Health & Wellness Events
Click on each event to learn more.December 2 - 8: National Hand Washing Awareness Week
