World Diabetes Day (WDD) is celebrated every year on November 14. This year Anguilla joins other countries in having activities to bring greater awareness of this chronic disorder that affects so many of us residents.
What is diabetes mellitus?
Diabetes mellitus, also called diabetes, describes a group of metabolic diseases in which the person has high blood glucose (blood sugar)either because insulin production is inadequate, or because the body’s cells do not respond properly to insulin, or both. Patients with high blood sugar will typically experience polyuria (frequent urination). They will become increasingly thirsty (polydipsia) and hungry (polyphagia). There are three types of diabetes: Type 1 and 2 diabetes and gestational diabetes.The vast majority of residents of Anguilla who have diabetes have type 2 diabetes. It is possible to live well with this disorder as good control of blood sugars can markedly reduce the risks of complications from diabetes. It is important to discuss with your doctor, and other members of your health care team, ways you can live well even if you have type 2 diabetes. Combining a healthy diet and exercise is very important in managing type 2 diabetes. If medicine is prescribed it is important to take medication as prescribed.
What can you do if you are a diabetic?
The following might prove helpful in controlling your blood sugar levels:
Eat healthy
Healthy eating is an important part of managing your type 2 diabetes. If you have type 2 diabetes, you should discuss your eating habits with your doctor and other members of your health care team. Here are some general guidelines that are recommended by nutrition experts:
• Eat a variety of healthy foods such as fruits, vegetables, lean meats (such as poultry and fish) and beans for protein.
• Balance the number of calories you eat with your activity level.
• Choose foods rich in whole grains, vegetables and fruits.
• Limit your intake of saturated fats, cholesterol, salt and added sugar.
Maintain a healthy weight
Maintaining a healthy weight is an important goal for anyone with type 2 diabetes. If you are overweight, weight loss will help theinsulin in your body to more easily lower your blood sugar.
To determine a weight loss goal that is right for you, you should start by discussing healthy eating and staying active with your diabetes care team.
Keeping a food diary can be a helpful way to track the number of calories you are consuming, as well as a way to pay closer attention to the nutritional value of the foods you eat. Once you discover how many calories you need to lose weight, you can work with a dietician, or other members of your diabetes care team, to find out how you can adjust your calories to achieve your weight loss goal. You may need to eat less or engage in some kind of safe physical activity. Your diabetes care team can discuss your options with you.
Exercise
If you are a diabetic it is important to exercise regularly. You should discuss with your doctor your exercise plan prior to starting.
Exercise helps control type 2 diabetes by:
• Improving your body’s use of insulin
• Burning excess body fat, helping to decrease and control weight
• Improving muscle strength
• Increasing bone density and strength
• Lowering blood pressure
• Helping to protect against heart and blood vessel disease by lowering ‘bad’ LDL cholesterol and increasing ‘good’ HDL cholesterol
• Improving blood circulation and reducing your risk of heart disease and stroke
• Reducing stress, promoting relaxation, and releasing tension and anxiety
Stress and diabetes
Stress can impact your type 2 diabetes. The amount of stress you face each day can affect your blood sugar levels and insulin. Learning to manage your stress may help you keep your blood sugar under control. And the first step in managing stress is learning how to recognize it.
Coping with stress
Living with type 2 diabetes may sometimes cause you to feel discouraged. Some emotional highs and lows are normal, but it’s necessary to recognise when emotional changes signal unusual stress so that you can begin to find ways to cope with it.
To cope with stress, try to find healthy behaviours that help you feel more in balance. Here are some general guidelines for managing the stress in your life:
• Stay active. It can improve your blood sugar levels as well as your mood.
• Meditate. Short periods of quiet reflection can improve your ability to cope with stress.
• Be positive. Avoid negative thoughts by concentrating on things that you enjoy.
• Spend time doing something you enjoy. Listen to music, have a dance.
• Laugh. Laughter may lower blood pressure and reduce stress hormones.
• Get at least eight hours of sleep. Sleep loss may lead to weight gain and may interfere with your body’s ability to use insulin.
• Make sure you have a good support network.
Can you prevent diabetes?
This question is often asked. There is no doubt that there might be a genetic component to getting diabetes mellitus, but there are several things you can do to reduce your chances of getting type 2 diabetes mellitus. The following might prove helpful:
Exercise
Exercise is extremely important for preventing diabetes. You need at least 25 minutes of exercise per day. The type of exercise can vary but could include a number of activities such as vigorous walking, dancing, gardening etc.
Not only will lots of exercise help in preventing diabetes – it also enhances your immune system by getting your lymph system moving. It builds muscle and bones, improves heart and lung efficiency, reduces stress, burns fat, raises your metabolism and generally keeps your body young.
Maintain an ideal weight
Maintaining an ideal weightis also extremely important in preventing diabetes. About 80% of diabetics are overweight and excess weight has been shown to contribute to the development of diabetes. In fact, just losing weight and exercising can often completely control all symptoms of diabetes.
Reduce intake of tran’s fats
Try not to eat trans fats (hydrogenated vegetable oils) of any kind. They have been shown to contribute to heart disease and may also contribute to diabetes type 2. Reduce saturated fat intake. Newest research has shown that development of diabetes is associated with saturated fat (from animal products like meat and dairy).
Decrease intake of refined carbohydrates
You can markedly decrease your chances of developing type 2 diabetes mellitus by avoid eating foods made with sugar, bleached (white) flour and other refined carbohydrates such as white rice and dry cereals. Processed and fried foods are particularly unhealthy and the fats and carbohydrates found in them undermine your health.
Increase your fibre intake
Eat lots of fiber which is found in raw fruits and vegetables, beans, whole grains and oatmeal or oat bran.
Do not smoke
Smoking is not only associated with the development of diabetes but it also contributes to heart disease and causes lung cancer.
Do not abuse alcohol
Preventing diabetes means cutting way back on alcoholic beverages which contain quickly absorbed carbohydrates.
Conclusion
Diabetes is very common in Anguilla. If not diagnosed and adequately controlled it can cause serious health complications including heart disease, blindness, kidney failure and lower-extremity amputations. Having a blood sugar check can allow you to know if you have diabetes, and even if you have diabetes you can live well if you follow some simple guidelines from your health care team.
Ask Your Doctor is a health education column and is not a substitute for medical advice from your physician. Dr Brett Hodge is an Obstetrician/Gynaecologist and Family Doctor who has over thirty years in clinical practice. Dr Hodge has a medical practice in the Johnson Building in The Valley.
