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 People are becoming more aware of diabetes and most people know someone with diabetes. The majority of cases diagnosed are Type 2 and, if you've just been diagnosed, there's a high probability that is the type you have. If a child is diagnosed with the condition it is more likely to be Type 1.
Diabetes is a life-long condition that can be life-threatening. At this stage there is no 'cure' for diabetes. However, diabetes is controllable and when properly controlled, allows you to lead a normal life.
The most worrying aspect of diabetes – especially if it isn't properly controlled – is the other health problems it can lead to including heart and kidney problems, which can be life-threatening. These risks can be minimised with good control.
An important part of the control you must have is your diet & lifestyle. These days we are all encouraged to eat a healthy, well-balanced diet, so it is not difficult for a person with diabetes to 'fit in' with the rest of their family and friends. Everyone is also encouraged to exercise more, Whilst there is plenty of support and advice out there, in the end you are the only one who can decide on your lifestyle choices. Below are a few areas of your health that you can take control:
 Get more physical activity - There are many benefits to regular physical activity. It can help you lose weight but even if it doesn't, it's still important to get off the couch. Whether you lose weight or not, physical activity lowers blood sugar and boosts your sensitivity to insulin — which helps keep your blood sugar within a normal range. Research shows that both aerobic exercise and resistance training can help control diabetes, but the greatest benefits come from a fitness program that includes both- Get plenty of fibre - It's rough, it's tough — and it may reduce the risk of diabetes by improving your blood sugar control. Fibre intake is also associated with a lower risk of heart disease. It may even promote weight loss by helping you feel full. Foods high in fibre include fruits, vegetables, beans, whole grains, nuts and seeds
- Go for whole grains - Although it's not clear why, whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. Many foods made from whole grains come ready to eat, including various breads, pasta products and ready-to-eat cereals. Look for the word "whole" on the package and among the first few items in the ingredient list
- Lose extra weight - If you're overweight, diabetes prevention may hinge on weight loss. Every kilo you lose can improve your health, and you may be surprised by how much. In one study, overweight adults who lost a modest amount of weight — 5 percent to 10 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by 58 percent over three years
- Skip fad diets and make healthier choices - Low-carb, low-glycemic load or other fad diets may help you lose weight at first, but their effectiveness at preventing diabetes isn't known; nor are their long-term effects. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients. Instead, think variety and portion control as part of an overall healthy-eating plan
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You don't have to do it alone .... taking control of your health can be shared .
 There are three basic components in managing your diabetes:
- Monitoring Blood Glucose Levels
- Adopting healthy eating habits
- Regular physical activity
The people that can help you live with diabetes are:
- Doctors
- Dietitians
- Diabetic educators
- Family
- Friends
All of these people can help work together to keep your diabetes under control. Especially when it comes to adopting healthy eating habits and regular exercise. Your whole family will benefit from adopting healthy eating habits. You don't need to exercise alone. You can walk with a friend, take up dance classes, join a gym or join a sporting team. Regular physical activity can be fun as well as good for you!
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There is no such thing as a diabetic diet, however it is recommended that you have 50% carbs, 30% fats, and 20% proteins in your daily diet.
Although protein is the smallest proportion required in your diet the role of proteins is significant. The roles of protein include:
- to help stabilise blood sugars throughout the day
- to provide amino acids to use as skeletal muscle fuel
- provide a feeling of satiety at meal times
Protein is required to help the body rebuild, and also provides needed nutrients not found in carbs and fats. Protein comes from many sources, including:
 eggs - chicken eggs, duck eggs- fish - anchovies, cod, mackerel, salmon, sardines, snapper, swordfish, trout, tuna
- shellfish - clams, crab, crayfish, lobster, mussels, oysters, prawns, scallops, squid (calamari)
- game meats- rabbit, venison
- meats - beef, lamb, pork, veal (including liver and kidney)
- poultry - chicken, duck, goose, turkey (including liver and kidney)
- nuts & seeds - almonds, cashews, hazelnuts, peanuts, pecans, pistachios, walnuts, pumpkin seeds, sesame seeds, sunflower seeds
- legumes - black-eyed peas, borlotti beans, chickpeas (garbanzo), lentils, lima beans, navy beans, red kidney beans, soy beans, tofu (including tempeh), white beans
Talk to your doctor, Nutritionist or Registered Dietitian for more information about protein, and how to incorporate adequate supplies of protein into your diet. |
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 The experts agree - walking and other exercise is the prescription for people with diabetes. There is no restriction on what exercise diabetics can do, and it is the best way to prevent weight gain and cardiovascular disease - the top killer of diabetics. Walking is the simplest form of exercise. You can do it any time, any where. Here are some tips to help with your walking:
- Get in the Walking Habit - Make walking a regular part of your life. Why not walk to the corner shop instead of jumping in the car. Walk your kids to school and you all get in to the walking habit.
- Choose the Right Shoes - Taking care of your feet and preventing blisters is important for diabetics, as the disease slows wound healing. Properly fitted athletic shoes will help prevent blisters and other injuries, such as plantar fasciitis.
- Socks are Important - Socks are also a critical defense against blisters. Consider wearing padded socks to protect your feet and make walking more comfortable. You can buy special socks for people with sensitive skin. If your feet perspire, change your socks after walking.
- Check Your Blood Sugar Levels - Check your blood sugar levels before and after walking. Too low: below 100 mg/dl. If too low, you should eat some carbohydrates -- 15 to 30 grams. Too high: over 250 mg/dl if Type 2, or over 200 mg/dl if Type 1. If too high, you need to postpone your walk until your blood sugar level lowers. When out on a long walk, it is wise to check your blood sugar levels at regular intervals, especially if you are new to walking.
 When to Walk - The best time for walking is 1 to 2 hours after a meal, when your insulin and blood sugar levels have settled down. Morning exercise is recommended, since it avoids the peak insulin part of the day, especially for Type 1 diabetics.- Your Insulin Dosage May Change - Your insulin requirements will change with exercise. When starting a walking program or increasing your amount of exercise, consult with your physician regularly on how to adjust your medications.
- Drink, Drink, Drink, Drink, Drink - Drink up to prevent dehydration, which you may not notice until it is too late. Have a big glass of water an hour before walking, then drink a cup of water every 20 minutes while walking. At the end of your walk, drink another big glass of water. For long, hot walks of 2 hours or more, consider a sports drink that replaces salts, but check the carbohydrate content on the label.
- Eating and Walking - Carry a snack for when you or your walking partner detects signs of low blood sugar. After walking, you may need to eat more carbohydrates than usual to prevent delayed hypoglycemia. Especially when starting or increasing your walking program, be extra aware of symptoms and signs, listen to your body, and consult your doctor with any questions on diet.
 Know the Signs of Hypoglycemia - When walking, stay aware of your body and how you are feeling. It can be difficult to tell whether you are sweating from exertion or hypoglycemia. Symptoms may include feeling weak, drowsy, confused, hungry, and dizzy. Paleness, headache, irritability, trembling, sweating, rapid heart beat, and a cold, clammy feeling. In severe cases, you could lapse into a coma. - Buddy Up and Wear an Alert Bracelet - Walking with a partner or walking club has several benefits. First, you can have him watch you for signs of low blood sugar and nag you to take care of yourself. Second, walking with somebody else keeps you more regular in your exercise. In any case, wear a medical identification bracelet that says you have diabetes. That is critical in a medical emergency.
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To find out more about how your Pharmacist can help you with your diabetes management speak to our friendly staff or Contact Us
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