Diabetes is no respecter of status, it simply does not discriminate. It affects all walks of life and being locked up at a prayer camp praying all day skipping meals and not engaging in any form of physical activity will not save one from the jaws of this menace.
Essentially diabetes causes blood sugar to rise to dangerous levels and is associated in the long term with:
• Body cells starved for energy hence its name “hunger in the midst of plenty”
• Eventually the blood glucose levels may damage eyes, kidneys, nerves or heart leading to several complications including amputations and stroke.
Type 1 and Type 2 Diabetes are by far the most popular types, with others such as Gestational Diabetes crawling into the picture. I must confess not much has been said about Type 1 Diabetes since World Diabetes Day was launched but a lot of work has been going on on the quiet. It has even been determined that small amounts of insulin are produced in Type 1 patients even 50 years after the condition has been diagnosed. Research on Type 1 is still aimed at restoring functional beta cells either by regeneration or transplantation and also to include a way to stop the immune system from attacking these new cells. Transplantation has even been tried in very severe cases. It is challenging but now more than ever there is increasing possibilities to cure and even prevent Type 1 Diabetes.
The theme for World Diabetes Day, which falls on November 14th, is “HEALTHY LIVING & DIABETES” and this will run through 2016. In 2014 the world is focusing on the healthy eating component of a healthy lifestyle emphasizing the importance of what we eat in both the prevention of Type 2 Diabetes as well as the effective management of Diabetes in general to avoid complications.
Some statistics on this menace make your eyes pop out; 382 Million people living with diabetes now and by 2035 about 592 Million will claim “ownership” of this disease. Consider the fact that about an equal number of people have diabetes but are not aware. This huge number of hidden diabetics worldwide plus inadequate management of some of those diagnosed makes this pandemic more menacing. Our future looks dire, and we should not take the slogan “Protecting our Future” lightly. What can we do to protect our future?
I am sure you will agree that the single biggest RISK factor for Diabetes is WEIGHT. Being overweight predisposes us to Type 2 Diabetes but don’t start jubilating if you are not overweight because we also mentioned that diabetes does not discriminate. The paradox here is diabetes may also be the culprit for unexplained weight loss; so if you still overeat, remain fixed in your couch yet you are losing weight then you need to have your blood sugar checked.
We all agree diet and physical activity play major roles in prevention and management of diabetes but we will join the whole world to place emphasis on what we eat. The key messages are;
• Healthy eating begins with breakfast
• Healthy eating; make the right choice
• Make healthy food the easy choice
We can never be healthy if we do not eat appropriately and it’s not only the type of food that is important but also the quantity we eat and the combination of food types. Stick to a Balanced Meal with the right proportion of food types instead of completely cutting off certain food groups. I believe that even if you have no illness you NEED to see a dietician at least once in your lifetime. If you have a health challenge then it is mandatory to talk to a dietician.
Medical Nutrition Therapy (MNT) simply refers to eating patterns that improve our health and we will adopt some of these principles in our practical steps to eating to prevent or control diabetes. MNT focuses on meals that are rich in nutrients and low in fat and calories.
PRACTICAL EATING STEPS
1. Eat a variety of nutritious foods
a. As we stated previously your meals need to be balanced. Do not avoid any food type, just get the proportions right preferably with the help of a dietician. Also realize that there are healthy varieties for every food type and that all food types play a role in making one healthy.
b. Even carbohydrates that are often vilified have good options such as fruits, vegetables and whole grains that are low in calories and contain fibre that help keep blood sugar levels more stable.
2. Eat moderate amounts
a. Too much of even a good thing may cause havoc. So beware of your portions (quantity of food)
3. Stick to regular meal times
a. Erratic eating times have brought many of us to our knees. It deprives us of the needed energy and has been fingered as a major factor in gaining weight.
b. Avoid eating breakfast at 6am one day, 10am the next and 8.30am on the third day. As much as possible eat at the same time of the day.
4. Coordinate your meals and medications if you are already diabetic
5. Avoid sugar-sweetened beverages
a. Some opponents of this may start asking you to show the evidence, remember you want a nutritious meal with low calories but these sugars are high in calories but offer little or nothing in terms of nutrition.
b. It may also eventually cause you to gain weight, which as stated earlier is a major risk factor for diabetes. Beware!
WHAT TO INCLUDE IN YOUR MEALS
• Whole grains, legumes (beans, peas) and low-fat dairy (e.g. low-fat milk) products
• Good fats such as avocado (pear), almonds, olive and groundnuts. Ensure you eat these fats sparingly as all fats are high in calories.
• Eat heart-healthy fish at least twice a week. These include tuna, cod, salmon and mackerel.
FOODS TO AVOID AS MUCH AS POSSIBLE
• Saturated fats which include high fat dairy products such as full cream milk, beef, sausage and bacon.
• Trans fats as may be found in snacks and baked goods
• Cholesterol laden products such as liver, fatty meat and egg yolk.
• Sodium as may be found in SALT. Remember that salt may be hidden in places you may least expect such as canned foods, unhealthy snacks, tomato ketchup etc.
These steps sound pretty much like a heart-healthy diet and that is exactly what is required in healthy eating.
DID YOU KNOW ABOUT THESE
• Dehydration can affect blood sugar levels so it is essential to stay well hydrated at all times. Drink water!
• Menstruation, menopause and Stress are associated with hormonal changes that may result in significant fluctuations in blood sugar levels.
• If you are diabetic Alcohol may not be a good idea especially when your blood sugar is not well controlled. Talk to your doctor.
AS ALWAYS LAUGH OFTEN, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Moms’ Health Club
(dressel@healthclubsgh.com)
*Dr Essel is a medical doctor, holds an MBA and is ISSA certified in exercise therapy and fitness nutrition.
Thought for the week – “The lowering of blood pressure achieved through exercising wanes off after 72 hours. This implies that exercising regularly is key and brings us face to face with the fact that we cannot and should not live on past glory.” – Dr Kojo Cobba Essel
References:
1. International Diabetes Federation
2. www.mayoclinic.om
