Focus - Diabetes Archives - YourLifeAssist

Set up an optimal eating plan

Staying at optimum productivity during an 8-10 hour commute and workday is a challenge for almost everybody. Whether you are avoiding the afternoon slump, are pre-diabetic, or are diabetic and on a treatment plan, you could benefit from a healthy structure to your day to avoid unnecessary health risks.

A typical timetable for movement, meals, snacks, and hydration involves balancing your workload, stress, activity and nutrient intake to manage blood sugar levels effectively throughout the day.

Here’s an example of a structured plan:

Typical Daily Timetable

Breakfast (7:00-8:00 AM)

What to eat: A balanced breakfast that includes high-fibre, low glycaemic index carbohydrates, healthy fats, and protein. Example: Oats and a side of berries. Wholewheat toast with avocado. Avoid all cereals as they are high in sugar and sodium.
Hydration: Start with a glass of water.
Movement: Consider ways of adding physical activity to your commute by parking further away, getting off at a bus stop and walking the rest of the way (where safe) or arriving early to stretch, or doing a mini workout.

Mid-Morning Snack (10:00-11:00 AM)

What to eat: A light snack that’s low in sugar. Example: A small apple with a handful of nuts. Provita and cottage cheese with tomato. (Limit your salt)
Hydration: Water or herbal tea. Limit coffee dairy and sugar – try to move to black coffee.
Movement: Take a break and walk the stairs, the long way around to a bathroom break, or stretch it out (<link to deskercise>)

Lunch (12:30-1:30 PM)

What to eat: Include lean protein, complex carbohydrates, and lots of vegetables. Example: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing.
Hydration: Water.
Movement: Go for a brisk 10 min walk.

Afternoon Snack (3:30-4:00 PM)

What to eat: Something protein-rich to keep energy levels stable. Example: Greek yoghurt with a sprinkle of chia seeds, or Hummus and veg sticks, or biltong, or a hard-boiled egg. Avoid looking for something sugary as this will spike your blood levels
Hydration: Water, tea, or an unsweetened iced tea.
Movement: Stretch it out with your deskercise routine <link> and take the long way around to have a brief chat with friends while you make your tea

Dinner (6:30-7:30 PM)

What to eat: Similar to lunch, focus on protein, complex carbohydrates, and vegetables. Example: Fish, baby potatoes, and steamed vegetables. Avoid processed food like pasta sausages or refined carbs like white bread.
Hydration: Water or sparkling water with mint and lemon – pour it into a nice glass.
Movement: Meet up with friends or family at the gym, or head out to a park for a walk or jog before dinner. 45 mins of fast-paced activity 3-4 times a week is recommended and will give you that endorphin reward. Avoid exercising after dinner as you need to allow your body to relax before bed.

Evening Snack (if needed) (9:00 PM)

What to eat: A very light snack if you’re feeling hungry or if your blood sugar levels are a concern. Example: A few slices of avocado or a small serving of cottage cheese.
Hydration: A cup of herbal tea (preferably chamomile which has calming properties) or water before bed.

Managing your day optimally involves a combination of strategic planning, lifestyle adjustments, and a motivated mindset.

This plan serves as a guideline and example of a sustainable wellness programme. If you have health concerns, it is vital to seek professional medical advice before making any changes to your diet or exercise plan.

If you have a clinical condition, like diabetes, you may need medication and special dietary requirements to maintain blood sugar levels and sustain your overall health.
If you have a pre-existing injury or health condition, you may need to adjust the frequency and intensity of exercise.

Call LifeAssist now to make an appointment with a Dietician or Biokineticist to create your personalised eating and exercise plan – at no cost to you.

zara2024-05-02T14:55:18+00:00

The link between sugar and Diabetes

Is Sugar to blame given that Diabetes is a disease marked by high blood sugar?

Yes, and No – The truth is, the more sugar you ingest, whether, in the likes of, chocolate or organic honey, the more insulin your pancreas has to produce to control blood sugar levels. Over time, an overworked pancreas can become incapable of producing enough insulin for the overload, resulting in type-2 diabetes. However, excess sugar is not the only contributor; lifestyle, genetics, diet, and overweight are also causes.

Keeping Sweet

Sugar can also be good though, in that luckily, natural sugars found in whole fruits and vegetables are actually beneficial for us. Since they’re combined with fibre, water, antioxidants and other nutrients, they’re absorbed more slowly and less likely to cause blood sugar spikes. But beware sweeteners marketed as “natural” such as honey, agave syrup and coconut sugar, should be consumed in moderation like all added sugars, limited to 10% of daily consumption.

Artificial sweeteners?

The American Diabetes Association says that sugar substitutes are safe but other experts are undecided. Although there is no conclusive evidence, one study has shown that those who drink diet soda on a daily basis are 67% more likely to develop type-2 diabetes than people who don’t.

Best advice? Moderation and healthy lifestyle choices are some of the best ways to manage the intake of sugar.

Sources:

https://www.healthline.com/nutrition/does-sugar-cause-diabetes

https://www.medicalnewstoday.com/articles/317246

www.diabetes.org.uk › guide-to-diabetes ›

https://www.diabetessa.org.za/about-us/

https://www.healthline.com/nutrition/too-much-sugar

zara2021-03-16T09:42:40+00:00

Diabetes FAQ

These are the most frequently asked questions about diabetes.

Question: What is diabetes?

Answer: When the body is unable to produce or properly store and use glucose, a condition named diabetes is caused. The result of this inability to utilise glucose is that glucose is backed up in the bloodstream, which causes the blood glucose to rise too high.

Question: What is the difference between type 1 and type 2 diabetes?

Answer: The two major types of diabetes is type 1 (insulin production malfunctions completely) and type 2 (not enough insulin is produced or the body is incapable of using insulin produced properly). Type 2 diabetes is more common than type 1. Insulin is an essential hormone without which the body cannot control or properly use glucose.

Question: Who is affected by diabetes?

Answer: According to the World Health Organisation, there are approximately 364 million people worldwide living with diabetes and it affects both males and females. The numbers are increasing, especially in developing countries. Diabetes is the major cause of kidney failure in the world and attributes for 5% blindness in adults and over a million limb amputations.

Question: What are the symptoms of diabetes?

Answer: Symptoms indicating the presence of diabetes include being very thirsty, weight loss, increased hunger, frequent skin, gum and bladder infections, impaired vision and extreme unexplained fatigue.

Question: Who are prone to develop diabetes?

Answer: Although diabetes can occur in anyone, people with a family history of diabetes are more likely to develop the disease. Risk factors include high cholesterol, high blood pressure, obesity and physical inactivity. The risk of developing diabetes increases as people age, and women who develop diabetes while pregnant (gestational diabetes) are more likely to develop the disease again later in life.

Question: How is diabetes managed?

Answer: Physical health is important to manage the disease and people who have diabetes should focus on having a meal plan, pay attention to the physical activity they engage in, use medication (pills or insulin injection) and visit their specialist (endocrinologist) at least once every six months. It is important to have regular eye examinations once a year. They must also learn to monitor their blood glucose.

Question: Which preventative measures against diabetes are recommended?

Answer: The most important preventative measure is to implement lifestyle changes such as eating healthily, exercising regularly and going for regular checkups at your medical professional.

Question: Which medications are available for treating diabetes?

Answer: Minimising any elevation of blood sugar/glucose without causing abnormally low levels of blood sugar is the major goal in treating diabetes. Type 1 diabetes is treated with exercise, a diabetic diet and insulin while type 2 diabetes is initially treated with weight reduction, a diabetic diet and exercise. If this treatment fails, oral medication is prescribed and treatment with insulin is considered if the oral medication does not improve the situation. Insulin is inactivated by the digestive enzymes in the gut and cannot be taken by mouth; it is most commonly given as an injection under the skin, usually into the thigh, buttocks, abdomen or upper arm.

Question: What are the essentials for a diabetic?

Answer: Some of the essentials for a diabetic include blood glucose meters (glucometers), ketone strip, diabetes identification card, glucose source, healthy snacks, correct footwear, log books and glucagon injections.

Question: What are the long-term effects of diabetes?

Answer: After many years, diabetes can lead to other serious health problems such as eye problems, feet and skin developing sores and infections, and even amputations. Diabetes makes it harder to control your blood pressure and cholesterol, which leads to heart attacks and strokes. Nerves in the body become damaged which, in turn, lead to problems digesting food. High blood sugar may lead to kidney damage.

Sources
http://chinese-school.netfirms.com/
http://healthtips-sastha.blogspot.com/
http://www.medindia.net/
http://www.who.int/

zara2021-04-12T15:17:54+00:00

Diabetic retinopathy

When high blood sugar levels damage the network of fine blood vessels that supply the retina at the back of the eye with oxygen and nutrients, it is known as diabetic retinopathy. This condition is serious as it could cause blindness.

Who is at risk?

Diabetic retinopathy can develop in anyone who has diabetes, whether it is type 1 or type 2 diabetes. In addition:

- The longer you have diabetes, the greater your risk

- If your blood sugar level is not well controlled, you are at greater risk

- If you have high blood pressure, high cholesterol or kidney disease (nephropathy) as a result of your diabetes, you are at increased risk

- If you are pregnant, your risk increases

- Tobacco use and obesity also increase the risk.

What causes it?

Continuous high blood sugar levels can cause blood vessels to become damaged with blockage, leakage and swellings. The retina can only function properly when it gets a constant supply of oxygen and nutrients, which it receives through the network of tiny blood vessels.

When the vessels are damaged, the eye attempts to grow new blood vessels in an effort to increase the blood supply but, unfortunately, these new vessels don’t develop properly and tend to leak, causing a loss of vision. Sometimes scar tissue forms in the eye, pulling on the retina, which in turn can lead to retinal detachment.

Symptoms

Diabetic retinopathy is usually without symptoms in the beginning, but as the condition progresses the following symptoms may appear:

- Small dark flecks or threads floating in your vision

- Flashes of light

- Blurred vision

- Fluctuating vision

- Dark or empty areas in your vision

- Vision loss

- Difficulty with colour perception.

Types of diabetic retinopathy

Retinopathy is a condition that progresses over time and therefore it is classified as early or advanced, depending on the signs and symptoms. When no new blood vessels have formed yet, the condition is known as non-proliferative (or pre-proliferative) diabetic retinopathy. This type is further classified as mild, moderate or severe, depending on the progression of the condition. When new blood vessels have already started developing, it is known as advanced diabetic retinopathy.

Retinopathy can affect the central part, called the macula, of the eye, the outer part (peripheral) of the retina, or both. When the macula is affected, the adverse effect on sight increases. It is noteworthy that the effects of retinopathy may be different in each eye.

Treatment

Treatment of the condition depends on the stage and the area affected. In non-proliferative diabetic retinopathy no treatment may be needed and in the mild or moderate stage better blood sugar control may help slow down its progression. However, once the advanced stage has been reached, surgical treatment becomes necessary.

After care

- Although surgery may slow down or even stop the progression of diabetic retinopathy, vision loss or retinal damage somewhere in the future is still a possibility. An annual eye examination is therefore of the utmost importance. Also see your doctor when you notice any changes in your vision.

- Effective blood sugar control and maintaining normal body weight, blood pressure and cholesterol levels will help slow down the progression of the condition.

- A healthy diet and regular exercise are crucial elements for living healthily and they are even more important for people living with diabetes.

- Last but not least, stop smoking if you do smoke; many studies show that smoking has a detrimental effect on your eye health.

Sources
http://www.mayoclinic.com
http://www.nhs.uk
http://www.patient.co.uk

2021-04-12T15:16:50+00:00

Foot care for diabetics

Foot problems are almost entirely preventable if you take adequate care of your feet and have proper medical attention. On the other hand, if you don’t take care of your feet, you could develop gangrene or even lose a limb.

There are many reasons why a diabetic develops foot problems:

- High blood sugar levels may damage the nerves serving the feet, which in turn may cause sensation to be impaired; the diabetic may not be conscious of injuries or infections in the foot because he or she does not experience any pain.

- The blood vessels could be affected in people who have had diabetes for a long time, causing reduced circulation such as pain in the calves or feet when walking, and eventually even when the person is at rest. As the healing of injuries requires a good blood supply, impaired circulation in the feet can also result in wounds not healing properly.

- When blood sugar levels are higher than normal, white blood cells do not perform effectively; therefore, infections occur more often than in healthy people.

Probably the most important way to prevent foot problems is to inspect your feet every day, with a mirror if necessary; look specifically for any sign of injuries or infections. Wash your feet in warm water and carefully dry them with a soft towel, particularly between the toes. If your skin is dry, you can apply a mild moisturiser.

Avoid severe heat such as very hot baths, hot water bottles and electric heaters and never walk barefoot on any rough or hot surfaces. Wear comfortable, well-fitting shoes and always check your shoes and socks for thorns or stones that might damage your feet.

Trim your toenails correctly, and have a professional deal with any corns or callouses to reduce the risk of damage to the skin and subsequent infection.

Don’t smoke, as it damages circulation, and have your health care professional examine your feet regularly to check for any abnormality.

Get prompt medical attention if you notice any of the following:

- That your toe, any part or all of your foot changes colour. This could indicate a severe loss of circulation

- Any cuts, injuries or infections

- Any swelling of your foot or leg

- An unpleasant smell emanating from your foot

- Pain or throbbing discomfort in your foot.

Our Employee Wellbeing Programme (EWP) is available 24 hours a day if you want to discuss diabetes or know more about foot care.

2021-04-08T14:53:36+00:00

What is diabetes?

Diabetes is a disease that affects the way the body uses food. It is caused by a lack of insulin, which is a hormone made in the pancreas that helps the body’s cells use sugar (glucose) for energy. Insulin is necessary for the body to process nutrients (carbohydrates, fats and proteins), and its absence causes high sugar (glucose) levels in the blood.

There are two types of diabetes:

- Type 1 diabetes or insulin-dependent diabetes used to be called juvenile diabetes because it usually starts in childhood or during the teen years. It is also sometimes diagnosed in people in their 20s, but diagnosis after age 30 is much less common. It is less prevalent than type 2 diabetes, and the onset is sudden. The condition occurs when the body’s own immune system destroys the insulin-producing cells of the pancreas (called beta cells), in other words, the pancreas stops making insulin altogether.

- Type 2 or non-insulin-dependent diabetes is a lifelong disease that develops when the pancreas cannot produce enough insulin or when the body’s tissues become resistant to insulin. While the body still makes some insulin, it either doesn’t make enough or the body can’t use it properly. Type 2 diabetes accounts for up to 80 per cent of the diabetes cases in South Africa. The disease usually starts in people who are over 40 years of age, who are overweight – and who may not even realise that they have it.

Some people develop a type of diabetes called secondary diabetes, which is similar to type 1 diabetes. The beta cells are not destroyed by the immune system but by some other factor, such as cystic fibrosis (an inherited disease of the mucus and sweat glands that affects mostly the lungs, pancreas, liver and intestines, sinuses and sex organs), or pancreatic surgery.

2021-03-15T11:56:12+00:00

Diabetes and your diet

Healthy eating is important for everyone, whether you have diabetes or not. As there is no specific “diabetic” diet, it’s best to see a dietician who can advise you according to your individual needs and circumstances. However, there are some basic guidelines that you can follow.

Diet tips and guidelines

- Eat a balanced diet.

- Work towards achieving your ideal body weight. Reduce portions, especially of protein and starchy carbohydrates.

- Eat three balanced meals per day to control blood glucose levels and your appetite. Have a healthy snack, such as an apple, between meals if you’re hungry.

- Limit large quantities of sugar and avoid refined, high GI carbohydrates and saturated fats such as butter, margarine, oil, mayonnaise, foods made with white flour (e.g. cakes, pies, pastries), take-aways, chocolates, crisps, deep-fried foods, pizza, soft drinks, fruit juices and white rice. Use non-stick pans and non-stick spray for cooking.

- Eat plenty of dietary fibre such as brown rice, wholewheat bread, oats, unsifted maize meal, legumes and fresh, unpeeled raw fruits and vegetables.

- Reduce salt intake by using less in cooking and replacing salt with other herbs and spices, or try a salt substitute.

- Drink a minimum of six glasses of clean, safe water per day.

- Limit your alcohol consumption.

According to the International Diabetes Federation, you need to reduce the size of your waistline if it exceeds 80cm (if you’re a woman), and 94cm (if you’re a man). Fat cells that accumulate around your abdominal area release substances called free fatty acids that reduce the sensitivity of the body’s cells to insulin. Abdominal fat cells are especially dangerous as they are metabolically more active and increase your risk of developing type 2 diabetes, as well as heart disease and high blood pressure. Although these three conditions often co-exist, a heart attack is one of the main, often fatal, complications associated with type 2 diabetes.

Our Employee Wellbeing Programme (EWP) is available 24 hours a day if you want to discuss or know more about living with diabetes.

For more information, you can also contact the Diabetes Association of South Africa at 011 886 3721 or visit www.diabetessa.co.za.

2021-04-12T15:21:20+00:00

Diabetes and exercise

An old proverb says that those who do not find time for exercise will have to find the time for illness! Exercise should be an essential part of your daily routine if you are a diabetic.

An ideal exercise routine for a diabetic is a combination of endurance and resistance exercise.

- Endurance type exercise is exercise such as cycling or brisk walking for longer than half an hour, and is of a lower intensity.

- Resistance or interval type of exercise is usually ‘stop start’ in nature, such as circuit training or weight lifting, and is of higher intensity.

Always consult a health care professional before starting an exercise routine. He or she should check for eye disease (retinopathy); damage to the nerves and nerve endings (neuropathy); examine your feet; and take your blood pressure.

New guidelines on exercise for people with diabetes recommend at least 150 minutes a week of moderate-to-vigorous aerobic exercise spread out over at least three days during the week, with no more than two consecutive days between bouts of aerobic activity. Research done by the American College of Sports Medicine, and reported in December 2012, shows that “aerobic activity alone cannot give the full benefit of exercise to diabetic individuals. Recent research has shown that resistance exercise (strength training) is as important as and perhaps even more important than aerobic training in diabetes management. The latest studies … have reinforced the additional benefit of combining aerobic and resistance training for people with diabetes.”

Try to exercise at the same time every day. Find the type of exercise that suits your lifestyle and situation. If you need to lose some weight, take up non-weight bearing exercise such as swimming or cycling. Of benefit to the elderly, in particular, are structured classes such as yoga. Even a round of golf in a busy corporate schedule can be very relaxing and beneficial.

Always be aware of what your blood glucose level is. Take both a blood glucose and a urine ketone test before, during and after exercise. When the blood glucose level is above 15 to 16 mmol/l, and there are ketones in the urine indicating a lack of insulin, postpone your exercise.

Keep well hydrated during exercise. As a guide, drink 250 to 500ml of fluid for every hour of exercise.

Eat something extra during and after exercise. Experts recommend an additional 10 to 15g of carbohydrates for every hour of exercise, for example 125ml of fruit juice, a small banana or three Provitas.

Always wear some sort of identification, such as a MedicAlert bracelet, stating that you are a diabetic. Inform your exercise partners that you are a diabetic and explain what they should do in an emergency.

Always have sugar (sweets or cold drink) and a light snack with you when exercising. This could save your life if your blood sugar drops too low.

Our Employee Wellbeing Programme (EWP) is available 24 hours a day if you want to discuss or know more about diabetes.

Source
http://www.medicalnewstoday.com/releases/211014.php

2021-04-12T15:22:54+00:00

Children living with diabetes

‘Why my child?’ you may well ask when told that your child has diabetes. You may feel guilty about your genes, or think that you caused diabetes by letting your child eat too many sweets. Relax! No one really knows why certain people have diabetes.

Researchers have been working on the question for years without a definite answer. While close relatives of people with diabetes (siblings, parents and children) have a greater chance to develop the disease, research has shown that diabetes is not caused by genetics alone. In fact, the majority of people who develop type 1 diabetes have no history of diabetes in their family. It is also not caused by eating too much sugar. Your child can still have all of his or her favourite sweets as long as they are scheduled in your child’s eating plan.

Children are mainly affected by childhood or juvenile diabetes, commonly known as insulin-dependent or type 1 diabetes, and the risk of children getting the disease is higher than virtually all the other severe chronic diseases of childhood.

Because diabetes needs close monitoring and management, it can leave your child feeling “different”, but there’s a lot you can do to help your child fit in:

- Ensure that your child’s teachers and the parents of the child’s friends know that your child has diabetes, and that they’re aware of the tell-tale signs of low blood sugar, such

- as shakiness, nervousness and apparent confusion.

- Make sure that your child has a blood-sugar kit with him and her at all times, and that he or she knows how to use it.

- Tell your child’s teachers and the parents of your child’s friends which foods and liquids should be given to your child when sugar levels plummet, and always pack extra snacks in your child’s school bag so they never run out.

- Integrate your child’s meal plans into those of your family. Diabetic food is healthy and nutritious for non-diabetics too!

Our Employee Wellbeing Programme (EWP) is available 24 hours a day if you want to discuss your child’s diabetes.

2021-04-14T06:45:56+00:00

Focus – Diabetes

Keeping Sweet

Artificial sweeteners?