We wait all year for the sunny, bright days of summer when blue skies and good weather invite us outdoors. It’s also a time when it’s easy to eat plenty of fresh and tasty food to boost our health. 

Some thoughtful care about our choices can help us feel great as we enjoy the warm sunny days.  When we get thirsty, it’s a good idea to consider how summer activities also sometimes lead to lots of beverages that hold very high levels of sugar, such as sweet tea, lemonade, and soda drinks. When grills fire up, sometimes the food can tend toward high-fat and cholesterol-rich meats. The same is true when we check out local county fairs and their once-a-year unusual foods.

But there is good news – eating right doesn’t have to be boring or tasteless. Moderation is key to enjoying summer food and also practicing good nutrition. With an abundance of fresh fruits and vegetables, longer days, and a natural inclination to be more active, it’s easier than ever to incorporate nutritious foods into your diet.

People with diabetic or related conditions can enjoy summer food

In fact, for those with diabetic or pre-diabetic conditions, summer showcases an opportunity to enjoy a broad range and variety of fresh foods. The American Diabetes Association offers some excellent tips on how to enjoy food and make good choices – even if you are at a fast-food restaurant, a county fair, or a local picnic. Take a look at the good advice available here: https://diabetes.org/food-nutrition/eating-healthy/healthy-choices-fast-food

Now is the time to eat fresh food

All year long, as a long-time practicing physician, I remind my patients and their families to eat fresh foods whenever they can. Summer is one of the best times, when inexpensive fresh food is readily available in a variety of healthy choices. Roadside farmer’s markets and many other places offer up great choices, many at peak flavor.

Berries, melons, tomatoes, cucumbers, and leafy greens are just a few examples of the seasonal bounty in southern Indiana. These delicious foods are packed with essential vitamins, minerals, and antioxidants. Berries are rich in vitamin C and fiber, while tomatoes are a great source of lycopene, a powerful antioxidant that supports heart health and your immune system.

Drink water and plenty of it

Southern Indiana is blessed with an abundance of fresh water and plenty of clean water is available to keep you hydrated. Don’t forget to snack on watermelon, cucumbers and oranges, all of which have high water content. 

Enjoy grilling

Lots of people enjoy grilling out during our southern Indiana summers. Grilling produces tasty options and can be healthy when you minimize unhealthy fats and opt for lean proteins like skinless chickens and fish. Marinating meats in herbs and citrus juices can enhance flavor without adding sugar or fat content, making the grill a healthy place.

Summer, barbeque and ice cream all go together, and practicing sensible moderation can help you enjoy these treats. 

Need more information? Monthly cooking classes and gardening techniques are available all over southern Indiana. Here are some online versions: https://diabetes.org/food-nutrition/cooking-classes 

Long-time physician Yolanda Yoder serves as Medical Chief of Staff for Southern Indiana Community Health Care.

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While you’re reading this, a small organ behind your stomach where your ribs meet — about three ounces in weight – is doing amazing things for you. The small, pear-shaped organ is called the pancreas. 

The pancreas performs a lot of complicated tasks. It creates enzymes that help your body digest food, especially fatty foods. The other big function of the pancreas, and the one that you may be most familiar with, is the production of your own personal insulin.

Insulin is a critical hormone that plays an important role in controlling sugar in your blood and helping to convert it to energy in the cells of your body.

When your pancreas can’t produce enough insulin or other issues, you may feel tired, very thirsty, go to the bathroom a lot, or have unusual hunger. Those symptoms are common with the onset of Type 2 diabetes. You may experience these symptoms for a long time, even years, before you are diagnosed with diabetes. 

(Type 1 diabetes is a state where your pancreas doesn’t make any insulin or only makes a little. It is less common than Type 2 diabetes. A number of people diagnosed with Type 1 have a family history of diabetes.)

As a long-time physician, I have seen hundreds of patients with Type 2 diabetes over the past 30 years. Often I see people who may be characterized as prediabetic – they don’t yet have diabetes, but they may be at risk of later developing Type 2 diabetes. Children who weigh more than is healthy (obese) may be at risk of developing Type 2 diabetes earlier in life. 

In my southern Indiana patient experiences, I also realize the challenge people can face in our region of southern Indiana in dealing with this. 

These can be uncomfortable topics. But there is good news! We can often help that little three-ounce organ do its job and help us live a good, healthy life. 

Preventative care

Being aware and making different lifestyle choices can go a long way in helping prevent the onset of Type 2 diabetes. It’s possible to even reduce symptoms with people who have already been diagnosed with Type 2 diabetes.

If you’re wondering if you’re at risk for prediabetes, here are some benchmarks:

• Being overweight
• Being 45 years old or older
• Exercising, walking or being physically active less than three times a week
• Drinking lots of sugary colas or juice
• Being stressed and not doing anything about it
• Having high blood pressure and not doing anything about it

Sound like you? The good news is that you can make small changes that make a big difference, especially over time. In fact, if you can just make a consistent 1% improvement every day, those improvements will add up.

What can this daily one percent improvement look like?

• Pick three specific days a week and walk briskly for 30 minutes. If you miss a day, pick it up the next day. But keep going.
• Do you have access to the internet (or a local library)? Do some research on how you can eat foods that are healthy – like more fruit and vegetables. Many people in our region make food out of a box (like macaroni and cheese) or microwave frozen foods, as well as stopping by regularly for a cheeseburger or other fatty foods. By making small changes – try to include one fresh vegetable at suppertime – you can start the process.
• If you’re stressed out and eat to help manage anxiety, talk with people you trust to see if you can reduce stress (and your blood pressure). That includes finding a good medical provider who can walk with you on your life journey.

We can sometimes say that the best time to do this was years ago. What’s the second-best time? Right now! 

A board-certified family physician, Dr. Curtis Thill has practiced medicine in southern Indiana for more than three decades.   

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Did you know that while you’re reading this, a pair of miracle organs in the middle of your back busy themselves with keeping your blood healthy and helping give you energy?

Of course, we’re talking about your two kidneys, which typically process more than 50 gallons of fluid a day.  Many people know that kidneys actively filter out and cleanse toxins from circulating blood. Your kidneys get rid of these harmful toxins by passing them to your bladder, often as much as a half-gallon a day.

You may not think about them often, but your kidneys continuously work to keep you alive and healthy. Here are three reasons why your kidneys matter, and a few suggestions to help keep your kidneys working in top shape.

1. Your kidneys perform vital functions. They actively clean up waste and toxins in your blood through very complex processes. This includes drugs in your system. Your kidneys right now are providing a stable balance of body chemicals, including potassium, sodium and phosphorus.
2. Your kidneys are powerful chemical factories. They release important hormones that positively regulate blood pressure and tell your body when to produce fresh blood cells.  They produce and activate Vitamin D to help your body maintain strong and healthy bones (calcium metabolism), and they keep blood minerals in balance.
3. You can’t live without kidney function. This is obviously the most important aspect of why we should try to keep our kidneys in good health. If both kidneys should fail, many people can continue to live through dialysis or a kidney transplant. But it is certainly preferable to take steps to keep your kidneys in good condition.

So how can you help keep your kidneys strong and healthy?

• Protecting your kidneys is a good reason to have a regular checkup with your provider, even if you’re feeling fine. Kidney problems sometimes don’t produce symptoms that one may associate with disease, but they can be checked through simple tests.
• Other health issues like high blood pressure, heart disease and diabetes are often interrelated with kidney disease – one can cause or influence the other.  For example, if you have a history of high blood pressure, the untreated high blood pressure can damage small blood vessels (called glomeruli) in your kidneys. Over time this can lead to outright kidney failure.
• If you have gum disease, this can directly impact your heart and your kidneys (so brush regularly).
• If you’re overweight, you may be forcing your kidneys to work harder and filter out wastes above a normal range. Losing weight can help improve kidney health and also help reduce high blood pressure.
• Here’s an important thought: sometimes we don’t want to hear or read bad news, so we put things off. Think about this – even making little changes over time can result in big improvements – consistently making even a small one percent improvement each day can result in a 30-plus percent improvement over a year. If you could make one small change today, what would it be? Drink an extra glass of water? Skip a soda? Keep it simple and consistent – over time you can see and reap the rewards.
• In our region of southern Indiana, many of us face unique challenges from economic conditions in society. It can be tough to make changes by ourselves. Find a provider who can walk your journey of health together.

And since March is National Kidney Health month, why not take the one minute online kidney health test from the National Kidney Foundation? Go online at https://bit.ly/SICHC_kidney_health  Then engage with your provider to keep your kidneys healthy!

A board-certified physician in family medicine, Dr. Curtis Thill has practiced in the Crawford County region for more than three decades.

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What Is Prediabetes?

Prediabetes is a serious health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes. Approximately 96 million American adults—more than 1 in 3—have prediabetes. Of those with prediabetes, more than 80% don’t know they have it. Prediabetes puts you at increased risk of developing type 2 diabetes, heart disease, stroke, blindness, and other serious health conditions.

Becoming aware and making a few lifestyle changes, even over time, can change the quality of your life and decrease your risk factors for type 2 diabetes.

Warning Signs & Symptoms

You can have prediabetes for years but have no clear symptoms, so it often goes undetected until serious health problems such as type 2 diabetes show up. It’s important to talk to your doctor about getting your blood sugar tested if you have any of the risk factors for prediabetes, which include:

• Being overweight
• Being 45 years or older
• Having a parent, brother, or sister with type 2 diabetes
• Being physically active less than 3 times a week
• Ever having gestational diabetes (diabetes during pregnancy) or giving birth to a baby who weighed more than 9 pounds
• Having polycystic ovary syndrome

Race and ethnicity are also a factor: African Americans, Hispanic/Latino Americans, American Indians, Pacific Islanders, and some Asian Americans are at higher risk.

Take the Test  

The Pre-diabetes Risk Test provided by the CDC, https://doihaveprediabetes.org/ can help you determine if you’re a candidate for prediabetes. If you score in a positive or questionable range, call your doctor and get an appointment to get checked out. 

Make a Few Adjustments  

The good news is that if you have prediabetes, a few lifestyle changes could delay or prevent you from having diabetes. Here are a few great starting places:

1) Lose weight – If you are overweight, lose between 5-7% of your current weight, setting manageable goals is key to victory  

2) Get active – Start simple with something that can bring you joy; check out our website https://sichc.org/community/  

3) Eat healthier – Add vegetables (maybe roasted or grilled – try it, it is amazing!); Avoid fried foods. 

4) Manage stress – Find out how to manage stress, stay motivated, and solve problems that can slow your progress. 

5) Quit smoking – If this applies to you, quit smoking! Check out The Indiana Tobacco Quitline https://www.in.gov/health/tpc/resources/ 

Getting with the Programs
There are many online resources to help, like the CDC-led National Diabetes Prevention Program; or learn about healthy living through the ADA’s https://diabetes.org/healthy-living. 

Getting signed-up with an online diabetes program is a good way to take in some fresh ideas and garner support. 

Healthy choices in your life today can change the course of your life and health.

The post Did You know? – Prediabetes – Awareness Can Save You! appeared first on Southern Indiana Community Health Care.

Did you know that every day your heart pumps the equivalent of about 2,000 gallons of blood through your body? If you counted the times your heart beats during a 24-hour period, you might be surprised when you counted over 100,000 times!

Until we experience a problem or condition, we often don’t pay much attention to our circulatory systems. That’s one of the reasons why every time you come to a doctor’s office you often have your blood pressure and heart rate checked right off the bat – those are critical vital signs.

Taking personal charge and making good choices can boost heart health and help prevent or improve conditions. 

Where’s a good place to start?

Eat fresh

Our first point is a big one: regularly include heart-healthy foods in what you eat. In southern Indiana, many people grab a bag of chips or a sweetened soft drink for a meal. On occasion that may be a treat, but over time it can cause problems. Eating a variety of fresh fruits and vegetables is a great place to boost heart health.

Sometimes we may have time constraints or wonder how we can eat fresh. Many great online resources exist that provide step-by-step instructions on how to buy and prepare fresh food that is both heart-healthy and tasty!

A suggested tip: if you shop for food at local convenience stores, try to shop in the outer aisles where you may find fresh vegetables and fruit. Boxed dried food and many canned meals (including soups) often contain high amounts of salt, which can elevate blood pressure.

The second point is related. Many of us could stand to lose a few pounds, especially when extra weight puts additional stress on our hearts and circulatory systems. Take a look at the DASH (Dietary Approaches to Stop Hypertension) diet standards for recommended grains, vegetables, fruits, lean meats and more.

Take a regular walk

Third, find the time and a way to simply get moving. Go bowling or take a walk. Try to get in 20-30 minutes of light exercise – whatever you like – a week. If you exercise regularly, your heart will appreciate it – and you’ll likely lose weight and might even sleep better – all good bonuses for good health.

Fourth, here’s a tough one, but one where there is a lot of support: stop smoking (or at least reduce how many times you smoke). And don’t give up – Mark Twain once joked: “Giving up smoking is the easiest thing in the world – I know because I’ve done it thousands of times.” Did you know that when you quit smoking, your body experiences immediate benefits – lower diabetes risks, better blood pressure, healthier hearts, and lower cancer risk? Keep trying!

Find a partner to help

Fifth, and this is especially important – find a good medical partner to help you. Your physician or provider can give you essential information that can extend and literally save your life. For example, technology now allows patients to use remote blood pressure monitors or cuffs. When they come to a doctor’s office, some people experience what is called “white coat syndrome” (based on the white cloth coats sometimes worn by doctors). When they come to the office, for whatever reason their blood pressure goes up. A remote blood pressure monitor can help your doctor or provider get a better understanding of your blood pressure over time – and provide effective treatment. A good partner will work together with you to create a plan to promote health that is right for you and then walk with you – you don’t have to go it alone. 

Take charge of your health, find a good medical partner and reap the benefits of a healthy heart!

Donna Charles has served as a Licensed Practical Nurse (LPN) for 31 years and is currently the Chronic Care Manager at SICHC and a certified Community Health Worker (CHW).
Cynthia Gillespie, a Certified Medical Assistant (CMS) has served as a certified Community Health Worker (CHW) at SICHC since 2018, helping patients find resources for food, housing, health care  and other needs. 

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Diabetes is a word that many of us don’t like to hear, especially when it may affect us personally. What are the facts? Today, diabetes can be treated successfully and improve our quality of life.

How common is it? Out of 333 million Americans today, a little more than 10% have been diagnosed with diabetes. The vast majority of those are diagnosed with Type 2 Diabetes. Of the rest of the American population, one in three is likely in a pre-diabetic condition (33.2%). If you personally have been diagnosed with Type 2 Diabetes or may be pre-diabetic, what does that mean?

Medical professionals at SICHC have successfully diagnosed and treated many hundreds of patients with Type 2 Diabetes. Based on that experience and professional resources, we’ve put together some useful information. The key here is becoming aware prior to experiencing major symptoms. The good news is you can prevent or delay prediabetes from developing into Type 2 Diabetes with lifestyle changes.

What is Type 2 Diabetes? 

Insulin is a very important hormone made by your body in your pancreas. Insulin allows your body to convert sugar into energy and provides many other functions. Type 2 Diabetes describes a condition where the cells in your body don’t respond normally to insulin, and you experience elevated blood sugar. You may hear this described as insulin resistance, particularly when one is pre-diabetic. When this occurs your blood sugar can start to rise. If this condition is left untreated it can lead to prediabetes and then to Type 2 Diabetes. 

Why is elevated blood sugar not good?

Untreated high blood sugar can damage your body and affect every major organ. As Type 2 Diabetes advances, these issues can include heart disease, vision loss, and kidney disease, as well as nerve damage (diabetic neuropathy), gum disease and other dental problems, and sexual and bladder problems. No one wants any of these conditions.

What contributes to the development of Type 2 Diabetes?

Some of the causes include becoming overweight, especially if the weight is belly fat. Physical inactivity – sitting around without much or any exercise – can help lead to a pre-diabetic condition. Family history, genetic changes, physical damage to the pancreas (through an accident), and certain medicines may also lead to a diabetic condition. Though Type 2 Diabetes most often develops in adults, children can develop it as well, especially if they are overweight and have at least two other identified risk factors for developing diabetes.

How do you know if you have Type 2 Diabetes?

The best, reliable source is testing regularly., Type 2 Diabetes develops slowly with few overt warning signs. Many people live with a diabetic condition until major symptoms show up. (Type 1 Diabetes is much different). Typically, only when you experience advanced tingling or numbness in your hands or feet, extreme fatigue, blurred vision, or heart trouble will you suspect that diabetes might be a cause.

What tests can diagnose Type 2 Diabetes?

There are a number of tests that can help you find out if you have diabetes or if you may be pre-diabetic. These include the fasting plasma glucose (FPG) test, the A1C test (also called the hemoglobin A1C, HbA1C, glycated hemoglobin, and glycosylated hemoglobin test) and a random plasma glucose (RPG) test. If you had your blood sugar tested at a health fair or pharmacy, follow up at a clinic or doctor’s office to make sure the results are accurate. The medical professionals at SICHC can determine which test would be best for you.

If I have Type 2 Diabetes, what will I have to do?

The good news is that Type 2 Diabetes is usually very treatable. Many people respond well to these two things – eat healthy and get active. If you are diagnosed with Type 2 Diabetes, your healthcare provider at SICHC will help you develop a plan to address your condition with good outcomes. You may need to check your blood sugar level regularly using different methods. You may also be prescribed certain pills or, in some cases injectable medication (insulin or non-insulin) to help control your blood sugar level.

How can I reduce my risk of developing type 2 diabetes?

Most people can minimize or outright avoid a possibility of developing Type 2 Diabetes by practicing moderation, changing their diet, getting regular simple exercise, and avoiding eating excess sugar (found in high-sugar drinks, candy, and pastries). All of these positive steps can also help you keep excess pounds off, which will likely increase your persona energy levels and quality of life. Taking steps to improving your blood sugar levels also has the benefit of improving other areas of your life, so you can win all the way around. Some risk factors for Type 2 Diabetes such as your family history, age, or ethnicity are beyond your control, but your SICHC provider can help you positively identify options.

Take charge of your condition and make better food choices. Becoming aware of what you actually eat and how much is a simple step that can reduce your risk of pre-diabetes and Type 2 Diabetes. Educate yourself by reading food labels, begin to select foods that are lower in calories, saturated fat, trans fat, sugar, and salt. Focus on fruits and vegetables, beans, whole grains, chicken or turkey, fish, lean meats, and reduced fat or low-fat milk and cheese. Skip sugar-sweetened beverages and drink more water, especially before and after exercising. Look for recipes that offer flavor and satisfy your taste buds – this is not about being relegate to bland and tasteless fare. Many herbs and spices that deliver flavor are also good for you.

Lose excess weight. Keep it simple to begin with, set a goal to lose a modest amount of weight and your risk goes down. What does that look like?  Lose 5 to 7 percent of your starting weight (for example, set a goal to lose 10 to 14 pounds if you weigh two hundred pounds. (Not sure if you need to lose a few pounds? Ask your SICHC provider.)

Increase your activity level. Simply walking 3-4 times a week for 30-40 minutes is a great place to start. Work up to a lifestyle goal of at least 30 minutes of moderate or vigorous physical activity 5 days a week. The key to making it sustainable is to find something you like to do – walking, jogging, playing basketball, tennis, or other sports. If it’s been a while since your last checkup, it’s always a good idea to ask your healthcare provider at SICHC about the level of activity you can safely start with.

Don’t be afraid or embarrassed to ask for help. The medical professionals at SICHC are ready to meet you where you are. All plans end up being unique, so together you can determine what works for you.

Remember—While Type 2 Diabetes is a serious condition, it’s very treatable. You can take charge and get it under control, and improve your overall health in the process.

Symptoms that require action

• Urinate (pee) a lot, often at night
• Are very thirsty
• Lose weight without trying
• Are very hungry
• Have blurry vision
• Have numb or tingling hands or feet
• Feel very tired
• Have very dry skin
• Have sores that heal slowly
• Have more infections than usual

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