World Diabetes Day
Written by Shewar. M | Accredited Practising Dietitian
World Diabetes Day, observed on November 14th each year, is a global awareness campaign aimed at educating individuals about diabetes prevention, symptoms, and management. With the prevalence of diabetes rising, particularly Type 2 Diabetes Mellitus (T2DM), it’s crucial to equip ourselves with knowledge about this chronic condition and explore available resources and services for effective management.
What is Diabetes?
Diabetes is a chronic condition in which the levels of glucose (sugar) in the blood are too high. Normally, the blood glucose levels are regulated by the hormone insulin. Diabetes occurs due to either the body’s inability to produce insulin (Type 1) or its ineffective use of insulin (Type 2). Type 2 Diabetes also known as T2DM is the most common form and is often linked to lifestyle factors such as poor diet, inactivity, and obesity. In Australia, the most recent data shows 5.3% or 1.3 million Australians had diabetes in 2022.
Symptoms of Type 2 Diabetes
Recognising the symptoms of T2DM is important for early intervention. Common symptoms include:
- Increased thirst and frequent urination
- Extreme fatigue
- Blurred vision
- Slow-healing sores or frequent infections
- Areas of darkened skin
If you experience these symptoms, it’s essential to consult a healthcare professional for evaluation.
Prevention of Type 2 Diabetes
Strong genetic and family-related factors along with weight gain are major risk factors for developing T2DM. You can reduce your risk or delay the onset of T2DM through lifestyle modifications. Some general strategies to follow are:
- Healthy Eating: Focus on whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Limit processed foods and sugary drinks. View the Australian Guide to Healthy Eating here
- Regular Exercise: Aim for at least 30 minutes of exercise per day. Exercise not only helps with weight management but improves your body’s response to insulin.
- Maintain a Healthy Weight: Losing even a small percentage of excess body weight can significantly reduce the risk of developing T2DM.
- Regular Health Check-ups: Monitoring blood sugar levels and receiving regular health screenings can help identify risks early.
Dietary Recommendations
A balanced diet is a cornerstone of diabetes prevention and management. Here are some key dietary recommendations:
- Fibre-Rich Foods: Incorporate whole grains, legumes, fruits, and vegetables. Fibre helps regulate blood sugar levels and promotes satiety .Examples of high-fibre carbohydrate foods are whole grain bread, cereals (such as oats, Vita Brits®, All-Bran® and natural muesli), wholemeal pasta, brown rice, quinoa, fruit and starchy vegetables (such as corn, sweet potato and potato).
- Lean Protein: Choose lean meats and alternatives, such as skinless chicken and turkey, fish, eggs, legumes (beans, lentils), tofu and nuts.
- Healthy Fats: Focus on unsaturated fats found in olive, canola or sunflower oil, monounsaturated or polyunsaturated margarines, oily fish, avocado, seeds and nuts. Limit unhealthy saturated and trans fat that are found in foods such as full-fat dairy products, butter, cream, fatty and processed meats, fried foods, cakes, pastries, and foods containing palm oil and coconut oil.
- Portion Control: Be mindful of serving sizes to avoid overeating and manage calorie intake.
- Regular Meal Patterns: Eating at consistent times helps regulate blood sugar levels.
- Limit sugary drinks: Sugar-sweetened drinks tend to be high in calories and low in nutrition. They also cause blood sugar levels to rise quickly. It is best to avoid sugary drinks and opt for water as the main choice of fluids.
The Benefits of Exercise in Managing Type 2 Diabetes
Physical activity plays an important role in managing T2DM. Regular exercise helps to:
- Improve Insulin Sensitivity: Exercise enhances the body’s ability to use insulin, lowering blood sugar levels.
- Promote Weight Loss: Combined with a healthy diet, exercise can help achieve and maintain a healthy weight.
- Reduce Cardiovascular Risk: Individuals with diabetes are at a higher risk for heart disease. Exercise improves heart health and reduces this risk.
- Boost Mental Health: Physical activity releases endorphins, reducing stress and anxiety, which can also positively impact blood sugar levels.
Medicare Options for Diabetes Management
For those living with T2DM, understanding Medicare options is essential. Medicare offers several programs and services that support diabetes management:
- Chronic Disease Management (CDM) plan
- GP Management Plan
- Team Care Arrangements
Dietetics Program for Diabetes
Through the above medicare supports, individuals can access dietetic services to help manage diabetes. Accredited Practising Dietitians (APDs) are university-trained nutrition experts. They can help you with personalised, easy-to-follow and evidence-based advice. You should see a dietitian if you:
- Have been diagnosed with diabetes or insulin resistance, and want to understand how to manage your symptoms with changes to your diet
- Want to know how much carbohydrate you need each day, and how to count the amount of carbohydrate in food and drink
- Would like a personalised eating plan to reduce your risk of diabetes or to treat insulin resistance, based on your age, activity levels, food preferences and medications
- Want advice and support from a professional as you navigate diabetes, and help to prevent complications such as heart disease
- Want to know how to treat a low blood sugar event (hypoglycaemia)
- Want to understand more about the condition, and the risk factors that can increase your chance of developing diabetes.
Dietetics and Exercise Physiology Services for Diabetes
Taking advantage of integrated programs that offer both dietetics and exercise physiology services can significantly enhance diabetes management. At PsychPhys we offer Dietetic and Exercise Physiology programs helping you manage diabetes under one roof! This collaborative service ensures that dietary and exercise strategies work in harmony, providing comprehensive support to individuals. Participants benefit from personalised exercise regimens and nutritional plans that cater to their specific needs.
Where to get help or more information:
