OhioHealth - OhioHealth Dimensions Summer 2009

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Summer 2009

HEALTH BRIEFS

Whole Grains: Can They Help Prevent Diabetes?

We know whole grains are supposed to be good for us, but can they help prevent diabetes? Maybe so, according to a 2007 analysis of six separate studies. Eating an additional two servings of whole grains a day was linked to a 21 percent lower risk of diabetes, according to the analysis. In another study, participants who ate the most whole grains were 35 percent less likely to develop type 2 diabetes than those who ate the least whole grains.

Tips from the experts at OhioHealth: Try to make at least half your grains whole grains. Next time you're shopping, look for the phrase "whole grain" when you choose breads, pasta products and ready-to-eat cereals. On the ingredients list, make sure whole grains appear among the first items listed.

Keep Your Cool During Summer Exercise

When temperatures rise, it's tempting to get outside for exercise. Use common sense to prevent heat cramps, heat exhaustion and heat stroke while enjoying the summer.

Here are some tips for keeping it cool while staying active this summer:

Take it slow, allowing your body to adjust to the heat as you gradually increase the length and intensity of your hot-weather workouts.
Check with a doctor if you have a chronic medical condition or take medication on how that might affect you.
Drink plenty of fluids to encourage sweating.
Dress in lightweight, light-colored clothing in breathable fabrics.
Avoid midday sun by exercising in the morning or evening, and seek shade or a pool when summer really heats up.
Wear sunscreen – sunburn can contribute to overheating.
Have a back-up plan that involves indoor exercise.

Symptoms of heat-related illness include weakness, headache, dizziness, muscle cramps, nausea or vomiting, and rapid heartbeat. If you feel any of these symptoms that signal you've overdone it, stop exercising and get out of the heat. Drink water, and wet and fan your skin. If you don't feel better within 30 minutes, contact your doctor. If you develop a fever higher than 102 degrees or become faint or confused, seek immediate medical attention.

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