Last week we published a post based on a guide from the New York Times: “7 Habits for a Healthy Heart.” As we noted, many of the tips can be implemented as part of a well-run workplace wellness program. They also can serve as good reminders for healthy behaviors, as many can be used at work.
The NYT reports that “Worldwide, heart disease and strokes are the leading causes of death. They’re also the leading killers of Americans, accounting for one out of every three deaths in the United States. But there’s good news, too. About 80 percent of all cases of cardiovascular disease are preventable. You can lower your risk markedly by making some changes to your lifestyle including doing some things that are easy, simple and even enjoyable.”
One tip that can be part of a well-run workplace wellness program was “Just Move.” Another is “Know Your Blood Sugar Level.”
We have reported how “workplace wellness can help you get smart about sugar.” We also noted that too much sitting can help lead to increased sugar levels.
The NYT reports that there are things “you can do on your own to improve your blood sugar control – and they’ll sound familiar: exercise and eating smart.”
“There are also some surprising things that can contribute to chronically high blood sugar or throw off a test.” Some include:
- Not getting enough sleep.
- Being overweight or obese.
- Consuming alcohol or caffeine.
- Chronic stress or illness.
As for proper diet, the NYT notes a 2013 study in the American Journal of Clinical Nutrition titled Systematic review and meta-analysis of different dietary approaches to the management of type 2 diabetes. The study states: “There is good evidence that complex interventions, including dietary changes, can prevent the progression of impaired glucose tolerance to diabetes. However, there is limited evidence on the optimal dietary approach to control hyperglycemia in type 2 diabetes (T2D). It is clear that weight loss and reduced total calorie intake are important in the obtainment of good glycemic control, but the ideal proportion of the 3 main food components (carbohydrate, fat, and protein) that should be recommended remains unclear.”
Its conclusion: “Low-carbohydrate, low-GI, Mediterranean, and high-protein diets are effective in improving various markers of cardiovascular risk in people with diabetes and should be considered in the overall strategy of diabetes management.”