diabetes

Why Gut Health Matters – And How to Support It

An artistic and symbolic representation of gut health, featuring a human silhouette with a glowing digestive system. Inside the digestive area, include colorful fruits (like berries, apples, bananas), vegetables (like broccoli, carrots, spinach), whole grains (like oats, quinoa, and brown rice), and a variety of meats (like grilled chicken, salmon, and lean beef). The background should be bright and clean, with natural elements like leaves and water droplets to suggest freshness and vitality. The overall tone should be healthy, balanced, and holistic, emphasizing the importance of a diverse diet for gut health

Your gut is more than just a digestive system – it is a bustling ecosystem of trillions of microbes that play a vital role in your overall health, they are called the gut microbiome. This community, of microbes, includes bacteria, viruses, fungi, and other microorganisms that live primarily in your colon. Although they are tiny, their impact is anything but.

The Gut-Body Connection

A healthy gut microbiome supports your body in several important ways:

  • Digestion and Nutrition Absorption: Gut bacteria help break down complex carbohydrates and fibers, producing short-chain fatty acids that nourish your colon and support metabolic function.
  • Immune Function: About 70% of your immune system resides in your gut. A balanced microbiome helps regulate immune responses and protect against harmful pathogens.
  • Mental Health: The gut and brain are closely linked through the gut-brain axis, and often your gut is referred to as your second brain. Some gut bacteria produce neurotransmitters like serotonin, which influence mood and cognitive function.
  • Chronic Disease Prevention: An imbalance gut microbiome has been linked to conditions like obesity, type 2 diabetes, heart disease, and even certain cancers.

What Disrupts Gut Health?

Modern lifestyles can throw your gut out of balance. Diets high in processed foods and low in fiber, chronic stress, lack of sleep, and overuse of antibiotics can all reduce microbial diversity and allow harmful bacteria opportunity to thrive.

How to Support a Healthy Gut

Fortunately, small lifestyle changes can make a big difference:

  • Eat More Fiber: Whole grains, legumes, fruits, and vegetables feed beneficial bacteria and promote diversity.
  • Include Fermented Foods: Yogurt, kefir, sauerkraut, and kimchi contain live cultures that can enhance your microbiome.
  • Exercise Regularly: Physical activity may help increase microbial diversity and reduce inflammation.
  • Avoid Unnecessary Antibiotics: Use them only when prescribed, as they can wipe out both harmful and helpful bacteria.

Your gut health is foundational to your overall well-being. By making mindful choices in your diet and lifestyle, you can cultivate a thriving microbiome that supports everything from digestion to mental clarity. Think of your gut as a garden – how you care for it, and what you feed it determines how well it grows.

Written By: Sofia Carter, Family and Consumer Sciences Educator, OSU Extension Champaign County

Reviewed By: Shannon Carter, Family and Consumer Sciences Educator, OSU Extension Fairfield County

The True Cost of Eating a Doughnut: The Perspective of a Person Living with Type 1 Diabetes

I live with Type 1 Diabetes and have to manage blood glucose by balancing insulin administration with food and physical activity. I have the privilege of having good health insurance and therefor able to afford state-of-the-art diabetes management supplies including an insulin pump, and a continuous blood glucose monitor (CGM). The pump provides a basal rate of insulin, and when I eat, I enter the amount of carbohydrate grams into the pump which calculates a bolus of insulin, in order that my blood sugar doesn’t spike. Through the CGM, I can see in real time if my blood sugars are in balance. The CGM also allows me to make decisions about insulin administration based on what my blood sugars are running. I can also look at patterns throughout the week to see if I need to take more or less insulin, or work in physical activity (i.e., take a walk after lunch). Although this technology keeps me healthy, there is a cost to it all. Every three days or so, I must change my insulin reservoir which consists of a disposable plastic tube and cartridge. Sometimes if I eat a lot of sweets and carbohydrates, I have to change the supplies more frequently. I also change my CGM every 10 days which I use the large single use plastic insertion unit. Overall, I use a tremendous amount of not only insulin, but single use plastics, which eventually wind up in landfills and are energy intense resources to produce. So, the point of this all is that decisions that I make about food, not only impact my health, but also the environment. If I eat a doughnut, for instance, I would require around 7–8 units of insulin. This isn’t ideal for my health, as it might contribute to weight gain, and it also consumes a significant amount of single-use plastic. Often, decisions about health and the environment are inter-related, even for a person without diabetes. Consider the following:

  • Drinking tap water versus soda. Tap water does not have any calories, doesn’t take as many resources to produce, and there isn’t any packaging that would need to be recycled.
  • Eating left-overs versus eating out. When you eat left overs, you are preventing food waste. In fact, 40% of all food is wasted, ends up in landfills, and contributes to greenhouse gases. Left overs are often healthier than food eaten out especially if you prepare food with less sodium or carbohydrates.
  • Eat a piece of fruit, rather than a snack that comes in a box, bag, or wrapper. The fruit is healthier and probably uses less resources to grow and produces less waste since there usually isn’t any packaging.

What other examples can you think of?

OSU Extension has resources to help you live more sustainably. So be green and be healthy!

Prepared by Dan Remley, PhD, MSPH, Associate Professor, Field Specialist, Ohio State University Extension

Reviewed by Heather Reister, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Butler County

Foot Hygiene: Don’t Kick It Down the Road

Christmas stockings
Photo by Any Lane on Pexels.com

I was hanging up our stockings this year and started thinking about the origins of this Christmas tradition, which then led me to start thinking about my feet. Like many men, I’m not one that goes in for pedicures, but I probably should. I’ll be honest, my feet are not in great shape. I often let my toenails get too long as well, and sometimes they dig into my skin and cause issues, especially when I play tennis or going on a hike. One of the most painful procedures I’ve ever had was having one of my toenails removed after a long week of backpacking. I’m also type 1 diabetic, so if I ever develop neuropathy, my lack of foot hygiene could become a real problem, especially if I can’t feel festering wounds. Foot amputations are still common in people with diabetes.

The feet are the workhorses on our bodies, and sometimes we don’t think about them until there are problems. Foot problems can make it hard to be physically active and do our everyday activities. Some points to consider when thinking about foot hygiene:

  • If you have diabetes, check your feet every day and look for wounds. A small mirror will help you find wounds. As mentioned, diabetes neuropathy limits sensation and blood flow in the extremities, and so infections and ulcers can be painful and result in amputations if not treated. Calluses and dry skin might also be problems with diabetic neuropathy.
  • Trim your nails once a week. This will eliminate painful hangnails and abrasions when toenails get too long and dig into the skin.
  • See a doctor if you have toe fungus or discoloration in the nails.
  • Change your socks once a day, especially if you are physically active. Consider buying sweat wicking socks to keep your feet dry. Warm moist environments are breeding grounds for funguses and bacteria, associated with Athletes foot and other infections.
  • Shoes should fit well, have good ventilation, and be rotated every other day especially with athletic shoes.
  • If you have foot odor or chronically sweaty feet consider using talcum powder or baby powder to dry your feet.
  • To avoid athletes’ foot and warts, avoid going barefoot in public places such as gyms, looker rooms, dressing rooms.
  • Consider seeing a doctor if you have any swelling, infection, warts, fungus, discoloration, calluses, or chronic pain. A podiatrist can prescribe inserts, special shoes or socks depending on your situation.

Although getting a pedicure can be healthy endeavor, the CDC recommends making sure the establishment that is clean and licensed by your state’s cosmetology board. Make sure the salon sterilizes instruments after each use (such as nail clippers, scissors, and other tools).

Author: Dan Remley, Field Specialist, Food, Nutrition, and Wellness, Ohio State University Extension

Reviewer: Jessica Lowe, FCS Educator, Pickaway County, Ohio State University Extension

Sources:

Centers For Disease Control and Prevention. Water Sanitation, and Environmental Regulated Hygiene. Foot Hygiene. Accessed 12/19/2023 at https://www.cdc.gov/hygiene/personal-hygiene/feet.html

WebMD. Tips for Health Feet. Accessed 12/19/2023 at https://www.webmd.com/skin-problems-and-treatments/healthy-feet-tips

The Truth About Prediabetes

Piece of paper that says Prediabetes are you at risk?

Diabetes is a chronic condition that impacts 37 million people in the United States. What’s even more shocking is 1 in 5 people don’t know they have it. Approximately 12.1% of the adult population in Ohio have a diagnosis of diabetes. Unfortunately, there isn’t a cure but there are various lifestyle factors that lower your risk. These include weight loss, choosing healthy foods, and increasing your activity. In the United States, more than 1 in 3 adults have prediabetes and 80% of them are unaware they have it. Prediabetes raises your risk for developing type 2 diabetes. Approximately 10% of people with prediabetes progress to type 2 diabetes each year. For most individuals who develop type 2 diabetes, the beginning of the disease started several years before they met the criteria for diagnosis. By the time someone is diagnosed with type 2 diabetes, 50-70% of their pancreatic islet cells are not functioning.  However, if prediabetes is caught early enough, proven and achievable lifestyle changes can help to reverse it.

Prediabetes is where an individuals blood glucose levels are higher than normal, but not high enough to be diagnosed with type 2 diabetes. Someone may have prediabetes for years without any symptoms. The real burden for people with or at risk of type 2 diabetes is the long term, life threatening complications of the disease that are often asymptomatic. Prediabetes is associated with an increased chance for developing serious health conditions such as heart attack, stroke, blindness, neuropathy, or kidney failure. Not only can diabetes lead to serious health complications, but it’s also very expensive. Medical costs for those living with diabetes are more than twice as high compared to those without. Diagnosed diabetes costs ~$12.3 billion in Ohio each year. Risk of early death for adults living with diabetes is 60% higher than adults without. 

It’s important to have your healthcare provider to check your Hemoglobin A1C or fasting blood glucose to determine if you meet the criteria for diagnosis of prediabetes. Some risk factors include: being overweight, being > 45 years old, having a parent or sibling with type 2 diabetes, physical inactivity, a history of gestational diabetes, or having polycystic ovary syndrome. If you would like to see where you stand, take this 1-minute prediabetes risk test. If your score indicates a high risk for prediabetes, visit your doctor for a simple blood test to confirm your result.

Prediabetes infograph on health risk, and statistics of 96 million americans have prediabetes

Written by: Shannon Smith, MFN, RD, LD, CDCES, Program Coordinator, Wood County Family and Consumer Sciences

Reviewed by: Susan Zies, M.Ed. Extension Educator, Family and Consumer Sciences, Wood County

New class of drugs for diabetes and weight loss. A magic bullet?

Picture of diabetes education materials
Photo by Pavel Danilyuk on Pexels.com

There is a class of drugs out called GLP-1 receptor agonists that have been shown to be beneficial for weight loss and diabetes management. Many of these drugs are injected daily or weekly and mimic hormones that are released when you are eating which ultimately lower blood sugar. These drugs are also thought to slow down digestion which curbs appetite by producing a “full” feeling. Some brand names of these drugs include Ozempic, Trulicity, and Victoza. A recent study in the New England Journal of Medicine found that use of GLP-1 over a 15-week period resulted in an average of 35 pounds of weight loss. The drugs have also shown to be effective with lowering cholesterol and blood pressure, although it’s not clear if these benefits are due to the drugs or weight loss. Generally, side effects are minimal but do include nausea, abdominal pain, vomiting, and diarrhea. When coupled with other diabetes drugs, low blood sugar might also be another complication.

The drugs are becoming so popular that supply is not able to keep up with demand. Many insurance plans will not approve these drugs for weight loss but only to manage type 2 diabetes. Some pharmacists and doctors are recommending lower doses, which can still be beneficial. Health behaviors such as healthy eating, physical activity, and smoking cessation are still important whether one is using these drugs for weight loss or diabetes management. The long-term side effects aren’t clear although some evidence suggests that there is an increased risk of thyroid cancer. Therefore, delaying the use of these drugs or using lower doses through lifestyle changes might be beneficial in the long term.

If considering these drugs, talk to your doctor and pharmacist about your options, especially with insurance plans. If using for weight loss, you might need to pay a lot of money out of pocket. There are coupons that can be used to get started. If you have diabetes, consider attending diabetes education classes in your community. Diabetes education will help you better manage diabetes regardless of what medication you are on. Dining with Diabetes is a healthy cooking class offered in most states by the Cooperative Extension Service that offers diabetes education, healthy cooking demonstrations, and taste-testing. Ohio State University Extension offers Dining with Diabetes in some counties. In addition, a free online class called Dining with Diabetes: Beyond the Kitchen is also offered.

Author: Dan Remley, Field Specialist, Food, Nutrition and Wellness, OSU Extension

Reviewer: Jessica Lowe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County

Sources:

Bonner, Lauren. Pharmacy Today. GLP-1 receptor agonists: Breaking down the hype and demand. Accessed at https://pharmacist.com/Publications/Pharmacy-Today/Article/glp-1-receptor-agonists-breaking-down-the-hype-and-demand

Castro, Regina MD. Mayo Clinic. GLP-1 Agonists: Diabetes Drugs and Weight Loss. Accessed at https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/expert-answers/byetta/faq-20057955

Diabetes Self-Management. Long term use of GLP-1 agonists may increase Thyroid cancer risk. Accessed at https://www.diabetesselfmanagement.com/news-research/2022/12/21/long-term-use-of-glp-1-agonists-may-increase-thyroid-cancer-risk/#:~:text=Taking%20a%20GLP-1%20receptor%20agonist%20%E2%80%94%20a%20group,new%20study%20published%20in%20the%20journal%20Diabetes%20Care.

Pharmacy Today logo

How sweet is your holiday season?

People of various ages baking

The holiday season is referred to as “the most wonderful time of the year” in a popular holiday song. While it can be a time of joy, gathering, cheer, and giving, it is also a time when many of us eat more, especially sweets. These treats may partially explain why we enjoy this time of year so much. We not only enjoy eating them, but making tasty treats with friends or family likely brings happiness and fond memories. While having sweet treats every now and then can be part of an overall balanced diet, eating too many sweets or eating them too often can derail a healthy eating plan and lifestyle.

A couple months ago I had my yearly health screening for our insurance. For the past few years my hemoglobin A1C (HbA1C) has been climbing. This year it was 5.9 which puts me in the prediabetes category. Now, you might wonder, how can someone whose job it is to help others lead a healthy lifestyle have numbers that are high? Well, many factors can lead to elevated glucose (blood sugar) levels which cause HbA1C to be elevated. Some of these include:

  • Family history
  • Lifestyle factors including obesity/overweight and lack of physical activity
  • Insulin resistance
  • Gene mutations
  • Hormonal diseases
  • Damage to or removal of the pancreas
  • Certain medicines

My father has and most of my uncles had type II diabetes, as well as a few other family members. Additionally, I have not been nearly as active the past couple years as I have been previously, especially when it comes to resistance exercises. Nor am I getting any younger. In addition, while it’s not necessarily a risk factor, stress can impact the body’s ability to regulate blood sugar, and I have definitely had more stress the past year or so. With my youngest child graduating and heading off to college and now my husband and I building a new house, my stress level has been higher than usual. My daughter has adjusted well and is doing fantastic, despite a hard course load, so that has helped me to adjust better to the empty house. I have also been trying to exercise more, though I still need to get back to doing resistance exercises.

Dog licking his snout with dog bisquits on table in front of him

In addition to striving to be more active again, I have been watching the amount of carbohydrates, especially added sugar, in my diet. As I have reduced the amount of carbs, especially processed ones, I notice I don’t crave them as often and smaller servings satisfy. I do not have any symptoms of diabetes or prediabetes, and I am encouraged and motivated to be more proactive to keep it that way.

As we celebrate the holiday season, focusing on gratitude now and all throughout the year may help reduce how much we eat. I do intend to have some of the tasty treats that help make this time of year special, and I will plan my eating based on how I can indulge in treats while still keeping my ultimate goal of a healthy lifestyle a priority.

Sources:

Centers for Disease Control and Prevention. (2022, September 30). All about your A1C. Centers for Disease Control and Prevention. Retrieved December 12, 2022, from https://www.cdc.gov/diabetes/managing/managing-blood-sugar/a1c.html

U.S. Department of Health and Human Services. (n.d.). Diabetes Diet, eating, & physical activity. National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved December 12, 2022, from https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity

U.S. Department of Health and Human Services. (n.d.). Insulin Resistance & Prediabetes. National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved December 13, 2022, from https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance

U.S. Department of Health and Human Services. (n.d.). Symptoms & causes of diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved December 12, 2022, from https://www.niddk.nih.gov/health-information/diabetes/overview/symptoms-causes

U.S. Department of Health and Human Services. (n.d.). Your game plan to prevent type 2 diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved December 13, 2022, from https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-type-2-diabetes/game-plan

Written by Misty Harmon, Family and Consumer Sciences Educator, OSU Extension Perry County

Reviewed by Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension, Franklin County

Diabetes-Not Your Grandparent’s Disease

older adults driving

With lifestyles constantly changing we need new opportunities for managing our well-being. Lifestyle Education is an on-going need for all family members. Everyday we hear how our health and wellness is under “attack”. We question the information being presented by and through the worldwide economic markets. America prides itself and supports research-based educational institutions. American History supports this fact by our legislative branch of government passing the Morrill Act of 1862 in which land was set a side to establish “land-grant colleges and universities” ; and in 1914, passing the Smith-Lever Act that established the Cooperative Extension Service in Agriculture and Home Economics.

What does this mean to Americans today – 108 years later? The demand for Continuing Lifestyle Education is higher today then in 1914. The Ohio State University Family & Consumer Sciences Extension Educators have stepped up to address the demand by offering Virtual Dining with Diabetes, a Lifestyle Education opportunity.

Virtual cooking school
Virtual cooking school dates

Registration: go.osu.edu/dwdfallseries2022

Written by:  Margaret Jenkins, OSU Extension Assistant Professor, Clermont County jenkins.188@osu.edu

Reviewed by: Beth Stefura, OSU Extension Educator, Mahoning County. stefura.2@osu.edu

References:

Jones, Jo M. and Spiegel, Marilyn. Memories and Milestones of OSU Extension 1905-2013. Columbus, OH: The Ohio State University College of Food, Agricultural, and Environmental Sciences, 2013.

Remley, Daniel and Leadership Team. National Extension Dining with Diabetes Working Group. Housed at Ohio State University Extension in College of Food, Agricultural, and Environmental Sciences, https://fcs.osu.edu/programs/nutrition/dining-diabetes. 2022.

Boschetto, Lacee R. and Williams, Amber S. Enriching an FCS Teacher Education Program with a Non-Formal Educational Emphasis. Proc. of American Association Family & Consumer Sciences Annual Meeting, Orlando, 2022.

Enjoy Oats Today

Rolled Oats

As a young child I remember my dad eating oatmeal every morning for breakfast. I’m not an oatmeal fan at all and I remember thinking to myself, how could he eat the same thing repeatedly. For me it’s something about the texture that I can’t get past. However, now that I’m older I’ve realized that my dad was eating oatmeal for the health benefits that oats provide. Healthline lists 9 benefits:

  1. Oats are incredibly nutritious. They are a good source of carbohydrates and fiber along with important vitamins and minerals.
  2. Whole oats are rich in antioxidants. Some of the antioxidants have anti-inflammatory and anti-itching effects along with leading to better blood flow.
  3. Oats contain a powerful soluble fiber which helps in reducing cholesterol levels and blood sugar response.
  4. They can lower cholesterol levels reducing both LDL and total cholesterol.
  5. Oats can improve blood sugar control by delaying absorption of glucose into the blood.
  6. Oatmeal is very filling and may help you lose weight. The feeling of fullness helps reduce calorie intake.
  7. Finely ground oats may help with skin care and have long been used to help treat dry and itchy skin.
  8. Research suggests eating oats can decrease the risk of childhood asthma.
  9. Studies also indicate that the fiber from oats may help relieve constipation.

Oats are considered a whole grain and whole grains have been shown to help reduce the risks of heart disease, stroke, cancer, diabetes, obesity, and other chronic diseases.

With all of those amazing benefits, I wanted to find a way to incorporate oats into my daily living. Some ways that my family and I enjoy oats are in:

What’s your favorite way to enjoy oats?

Sources:

https://wholegrainscouncil.org/whole-grains-101 https://medlineplus.gov/ency/patientinstructions/000727.htm

Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

Reviewer: Dan Remley, Field Specialist, Food, Nutrition, Wellness. Ohio State University Extension, remley.4@osu.edu