“I do not love to work out, but if I stick to exercising every day and put the right things in my mouth, then my diabetes just stays in check.” – Halle Berry
I have mentioned before the Region’s commendable decision to focus more resources on non-communicable diseases (NCD), of which “Diabetes Mellitus” (or “sugar” as it is known colloquially) is right up there as a threat to better health for our citizens. There are actually 4 types of Diabetes Mellitus, but the one most people think of and the one that seems to be particularly troublesome in Guyana is Type 2 Diabetes Mellitus. And that’s the one I’ll be focusing on in this article.
We need energy to live, and this energy is provided to the cells of the body in the form of a sugar named “glucose”. It is provided by the blood after it is absorbed from our stomachs. Glucose would be there either because it was eaten (rarely!), or, more frequently, digested from other sugars and carbohydrates, like in grains and ground provisions etc.
Now, Type 2 Diabetes begins with “insulin resistance”. Insulin is a hormone produced by an organ under our stomach called the “pancreas” – which is responsible for regulating blood glucose levels. If the levels are high, many organs of the body are gradually damaged. In Type 2, the pancreas is still producing insulin, but the cells of the body are unresponsive to the insulin — they’re resistant. So if the cells aren’t paying attention to the insulin, and are plucking the glucose out from the blood, that glucose will remain in the blood and cause what people like to refer to as “high sugar” in the blood.
Uncontrolled Diabetes is very dangerous, and can cause many complications. The kidneys are a prime target of diabetes. In fact, after a heart attack, renal failure is the 2nd most common cause of death from Diabetes. Diabetes can also cause damage to the nerves and eyes, make you more susceptible to infections, and increase the risk of developing heart disease or suffering a stroke.
Given that there’s currently no cure for diabetes, prevention is definitely better than cure. There are several risk factors that predispose you to diabetes. Diet is one of the most important factors triggering diabetes. Especially our diet, chock-full of carbs- roti, rice and more roti. And, of course, chugging copious amounts of sugary soda isn’t doing your body any favours.
Short of consulting an actual nutritionist or a dietician, there are many apps out there that can give you an idea of the caloric breakdown of your meals. One I would highly recommend is “My Fitness Pal”.
It is a chore to log your meals every single day, but you can keep it up for at least a week, or to be able to spot trends in your diet and areas where you’re falling short. When I tried it for a month or so, I realized that I seemed to usually be falling short of the amount of protein I should be eating, so I started incorporating more protein into my diet.
Dietary changes known to be effective in helping to prevent diabetes include a diet rich in whole grains and fiber; and choosing good fats, such as polyunsaturated fats found in nuts, vegetable oils, and fish. Limiting sugary beverages and eating less red meat and other sources of saturated fat can also help in the prevention of diabetes.
A sedentary lifestyle plays a huge part in your risk of developing diabetes. Exercise, especially aerobic exercise like yoga, can help prevent the development of diabetes.
It is important to do regular blood glucose tests, for early diagnosis and to monitor your blood glucose levels if you already have diabetes. Anyone 45 or older should get tested for diabetes or pre-diabetes, especially if they are overweight or obese.
People younger than 45 should also get tested, if they are overweight or obese and have one or more risk factors, like high cholesterol, high blood pressure, or a family history of diabetes.
