"An ounce of prevention is worth a pound of cure" is really true for preventing diseases and conditions.

Yet, because far too few of us take that advice to heart through healthy eating and exercising, far too many of us are diagnosed eventually with one or more life-threatening malady.

To stem the tide, health experts have identified four  "pre-diseases," the point at which blood sugar or blood pressure is a little high, bone is beginning to thin or the scale has crept up by several pounds.

Those "pre-diseases" are:

•  Pre-diabetes;

•  Pre-hypertension;

•  Osteopenia;

•  Being overweight.

The bottom line is although specific advice varies from one condition to another, health experts say, dietary changes and regular physical activity are the most effective strategies for treating "pre-diseases" before they become full-blown conditions that affect your long-term health.

And if your doctor prescribes medication, it should complement - not take the place of - your lifestyle changes.

Here is a rundown of the four big ones: 

√  Pre-diabetes

About 54 million American adults have higher than normal blood glucose/sugar levels, but not high enough to be diagnosed with diabetes. But they're still at greater risk for type 2 diabetes - the most common form of the condition - and heart disease.

A fasting blood glucose of 100 to 125 or a blood glucose of 140 to 199 two hours after drinking a special sugar solution means you have pre-diabetes. Chances are your fasting blood glucose was measured the last time you had a checkup. Ask your doctor if you need a "post-prandial" test.

However, getting type 2 diabetes is not inevitable for those with pre-diabetes. Losing weight and getting active are key to preventing that.

For example, exercise and healthy eating lowered the risk of diabetes by 58 percent, compared to 31 percent with the drug metformin. The lifestyle changes worked especially well in people over 60, reducing their risk of diabetes by 71 percent.

Weight loss was the main factor that reduced risk, which dropped 16 percent for every two pounds lost.

Additionally, being physically active for at least two hours a week reduced the risk of diabetes by 44 percent, even if weight loss was minimal.

√  Pre-hypertension

This is borderline high blood pressure, and about a third of Americans have it. The condition increases the risk of your blood pressure spilling over into the high range and doubles the risk of heart disease.

You have prehypertension when your systolic blood pressure - the top number - is 120 to 139 or your diastolic - the bottom number - is 80 to 89.

Strategies for controlling prehypertension are similar to those for treating high blood pressure. Weight loss is a priority, because each two-pound loss lowers blood pressure by about one point.

In addition to regular exercise, best bet is a diet moderate in fat, limited to 30 percent of calories; no more than 2,300 milligrams of sodium a day; eight to 10 daily servings of fruits and vegetables; and three servings of low-fat dairy products.

√  Osteopenia

About 34 million men and women over 50 have osteopenia, putting them at risk for osteoporosis, or "brittle bones." Osteopenia has no symptoms, but as bones get thinner, the risk of fracture increases.

Without a bone-density test, a broken hip may be your first clue that osteopenia has progressed to osteoporosis. With the test, a doctor can identify osteopenia if your bone density is lower than normal, but not low enough to quality for a diagnosis of osteoporosis.

Preventing progression into osteoporosis requires eating a diet rich in bone-building nutrients, and taking a multivitamin and calcium supplement with vitamin D. That should give you 1,200 to 1,500 milligrams a day of calcium and 800 to 1,000 IUs of vitamin D.

Health experts say calcium is important for bone mass and vitamin D is crucial to help absorb calcium.

Smoking and excess alcohol are off limits because they can reduce bone mass and increase the risk of fractures.

In addition, weight-bearing exercise, such as walking, will help maintain strong bones. Resistance exercises with rubber bands or machines, and stretching exercises, such as yoga or tai chi, can improve balance.

Aim for at least 30 minutes of exercise on most days.

√  Being overweight

Not only is being overweight the forerunner to obesity, but just carting around five percent to 10 percent of extra weight increases your chances of chronic disease.

A study in 2001 of middle-aged adults showed that being overweight increased the risk of developing diabetes, gallstones, high blood pressure, heart disease, colon cancer and stroke. The risk rose in proportion to the number of extra pounds.

Furthermore, in a recent study of 186,000 healthy nonsmokers, being overweight at 50 increased the risk of death by 20 percent to 40 percent - and being obese more than doubled the risk.

The risk of disease also is affected by where you're carrying around the fat. Abdominal fat - the "apple-shaped" body - poses a greater health risk than fat in the hips and thighs - the "pear-shaped."

But Dr. Barbara Moore, an obesity expert and president of Shape Up America!, said the disease risk eventually will escalate if you gain weight, no matter where the fat is located.

As with most of the "pre-diseases," Moore suggests controlling the portions of your meals and eating more fruits, vegetables, whole grains, beans and legumes. To really ratchet up weight loss, at least 60 minutes of exercise most days of the week can help do the trick, she added.


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Source: Belvoir Media Group
Reference: Environmental Nutrition

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.