The best way to improve your health is to ignore trendy diets and pill-based health cures and get back to basics, said Dr. Tim Goltz.

Goltz, a Lincoln Medical Partners Primary Care Physician, will speak at the Wednesday, July 18, Spectrum Generations Lunch and Learn program. Lunch will begin at 11:15 a.m. at the Spectrum Generations Coastal Community Center at 521 Main St. in Damariscotta. The talk will begin at noon.

The good news is that people largely control their own destiny in terms of their health. The bad news is that far too many Americans of all ages are not eating well or exercising and the result is dramatic increases in lifestyle-related diseases like obesity and diabetes.

According to the American Diabetes Association, roughly 26 million people in America, including children, have diabetes although about 7 million have not been diagnosed. About 79 million people are prediabetic, which means their blood sugar levels are elevated but not high enough for them to be diagnosed with diabetes.

About 35 percent of Americans are obese and that number will rise to 42 percent by 2030, according to a study published on the National Institutes of Health website. Roughly, 11 percent will be severely obese by 2030 if current trends continue.

Fighting that trend means making lifestyle changes that, while not easy, are vastly more helpful than the latest diet pill. And they are also less expensive.

“Far too many people have this mindset of helplessness – these things are just happening to them and they have no control over it,” Goltz said.

For example, type 2 diabetes, which makes up the vast majority of diabetes cases, is almost always lifestyle related. The good news is that by keeping their weight under control and exercising regularly, most people who are at risk of diabetes can avoid developing the disease.

There is also increasing evidence that many people who have type 2 diabetes can avoid all of the complications of diabetes as well as the need to take medications by eating the right foods and exercising regularly.

Exercise does not have to be strenuous but it does have to be regular and preferably daily. When it comes to diet, think lots of fruits and vegetables, many whole grains and very few animal products, Goltz said. And, he said research indicates it is never too late to start.

“No matter how old you are, quitting smoking improves your health and no matter how old you are, eating better and getting physical activity improves your health.”

Advanced luncheon reservations are required. Call 563-1363 by noon on Monday, July 16, to make your reservations and entrée selections. The suggested donation for individuals over 60 is $4. For all others, the price is $6 per person.