Tips & Info

Diabetes – The Silent Illness

Many people who have Type 2 Diabetes don’t even know they have it. And on many occasions clients have said to me that they think that they are ‘healthy’ and they can’t understand why their doctor tells them that they might be at risk of Diabetes. For some people the answer is more evident than others as they realise that they have slowly been gaining weight each decade and for others it is due to their change of lifestyle that has led to this increased risk. 

What is Diabetes?

Type 2 Diabetes is a disease in which there is too much glucose in the blood. The Symptoms can include excessive thirst and urination, unexplained weight changes, weakness and fatigue, blurred vision and tingling/numbness in the feet. But sometimes there are no symptoms at all.............

 In Australia, nearly two thirds of men and half of all women are overweight or obese. This statistic makes it easier for us to understand why there has been an alarming rise of type 2 diabetes in recent years. We know that up to 60 per cent of diabetes cases could be prevented, or at least delayed, by people maintaining a healthy weight. 

The Risk Factors for Type 2 Diabetes

• A family member has Type 2 Diabetes
• Age 45yrs+ and overweight or high blood pressure
• Age 55yrs+
• Heart disease or previous Heart Attack
• Impaired fasting glucose or impaired glucose tolerance – Pre-Diabetes
• Poly-cystic Ovarian Syndrome and overweight
• Previous Gestational Diabetes
• Age 35yrs+ and Aboriginal, Torres Strait Islander, Pacific Islander, or from Indian subcontinent or Chinese Cultural background

The Associated Health Problems

People with Type 2 Diabetes are more likely to experience other serious health problems including heart attack, stroke, blindness, kidney damage and limb amputation. 

What you can do to prevent Diabetes or improve your Diabetes outcomes

1. Speak to your local GP regarding testing for Pre-Diabetes which includes a fasting blood glucose test followed by an oral glucose tolerance test if required
2. Seek professional dietary advice from an Accredited Practising Dietitian to initiate a healthy eating regime and weight loss program
3. Commence moderate intensity cardio-vascular exercise for at least 150 minutes per week and seek professional advice from an Exercise Physiologist for developing a suitable exercise program if you have any previous medical conditions

On a brighter note!

Those children and adults that are diagnosed with Type 1 Diabetes (Insulin Dependent) earlier on in life are able to manage their Diabetes and live normal healthy lives – see the 30 Teenagers on a Diabetes Camp in Queensland earlier this year enjoying a box-fit session and a day at a fun park.

Secrets to Successful Wedding Weight Loss

All brides desire a ‘better body’ before their big day to make them feel flawless and even more beautiful when they walk down the aisle. Whether it be shedding 5 or 15 kilograms, or simply toning and tightening up certain areas of the body, there are two definite factors that will help or hinder this goal.

DIET AND EXERCISE - As obvious as this may seem, most people put more attention into either one or the other but rarely succeed when they try to do both. Just remember that everything that goes into the mouth will need to be burnt off, plus more if you actually want to lose weight. There is no point excessively reducing your caloric intake as you will become too tired to exercise and you will lose lean muscle mass which will also slow your metabolism in the long term and lead to further weight gain.

PATIENCE AND PERSEVERENCE – I’m sure everyone has tried a quick weight loss diet and been successful for a week or even a month, and then unsuccessful for the next year as they battle to maintain their lost weight or even try to combat the steady influx of excess weight gain post-dieting. The only way to lose weight and successfully keep it off is to make small lifestyle changes that include increasing physical activity and choosing healthy foods on a daily basis and sticking to the changes for the rest of your life. Results may take longer but they will be there to stay!

INCREASE INCIDENTAL ACTIVITY – If you have a sedentary job or find yourself sitting for more than 4 hours per day then you need to significantly compensate for this by increasing your energy expenditure through day to day activities. Without having to even go to the gym, you might find you can accumulate a 200-300 calorie energy deficit through daily chores including;

*Based on a 70kg female (http://www.weight-loss-center.net/activity_calorie_counter.html, sited on 19/1/09)

DECREASE YOUR PORTION SIZES – Without having to limit your overall nutrient intake and variety in your diet, you can simply control your portion sizes to help lower your calorie intake. Foods that need not be restricted are salads, fruits and non-starchy vegetables. Foods to have in moderation include low fat diary and lean meat, chicken and fish. Foods to avoid or limit to special occasions include pastries, white bread, cakes and biscuits.

MONITOR YOUR NUTRITIONAL STATUS - When starting out with a new eating approach, it is recommended that you see an Accredited Practising Dietitian (Find an APD – www.daa.asn.au ) or your GP to have a range of blood tests to assess your overall nutritional status. A few key tests your health professional may recommend include; Iron Studies, Lipid Profile (Total Cholesterol, HDL & LDL cholesterol, Triglycerides), Vitamin B12 and Folate, Vitamin D. Depending on your medical history and family history other tests may be appropriate including Fasting Blood Glucose or Liver Function tests.

KEEP MOTIVATED AND INCREASE YOUR ENERGY LEVELS – Going to bed a little bit earlier each night and ensuring a calm and restful environment will improve the quality of your sleep and help you to wake up fresh and re-energised. Starting the morning with a brisk walk or cycle, a healthy breakfast and plenty of water to re-hydrate after your overnight fast will ensure you feel 100% before you officially start your day.

By Kate Save
Peninsula Physical Health and Nutrition – www.healthandnutrition.com.au
(Accredited Practising Dietitian, Exercise Physiologist, Personal Trainer and Diabetes Educator)

Other Wedding topics for next few Bridal Feature Issues:

The Healthy Bride Guide – 12 month plan to a healthy body for your wedding day

The Do’s and Dont’s of dieting for your Wedding