Diabetes is a real problem in South Africa
An estimated seven per cent of adult South Africans between the ages of 21 and 79 (3.85 million people) have diabetes and many of them remain undiagnosed.
An estimated seven per cent of adult South Africans between the ages of 21 and 79 (3.85 million people) have diabetes and many of them remain undiagnosed.
As we commemorate World Diabetes Day this November 14, we look at how we can reduce our risk of diabetes and educate the public about the disease.
Diabetes is a major cause of blindness, kidney failure, heart attacks, stroke and lower limb amputation.
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Stringent glucose control has reduced some small-vessel complications, such as blindness and kidney failure; however, the residual risk of large-vessel complications, such as heart attacks and stroke, remains high.
Here are some tips to help reduce your risk.
Excessive body fat
“Excessive weight is a big risk factor for diabetes and, interestingly, every kilogramme of weight lost is said to reduce risk by 16 per cent,” said Renny Letswalo, managing director at Cambridge Weight Plan.
“Weight loss is a common recommendation for treatment of type 2 diabetes. Many people are overweight when they’re first diagnosed, and that extra fat is the cause of their insulin resistance,” added Letswalo.
They have stored too much glycogen in their body. With their liver surrounded by fat, they’re unable to use excessive glycogen. Their number one action is to reduce the fat content in their body.
The Cambridge Weight Plan diet stipulates that regular consumption of low-calorie shakes, soups and snacks bars, designed specifically to meet all your daily nutritional requirements under strict calories guidelines, can lead to immediate weight loss and help put type 2 diabetes into remission, explained Letswalo.
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Extensive research shows that formulated replacement meals as a solution to weight loss are also effective in managing type 1 diabetes.
Plant-based, low-calorie diet
Choose to eat a variety of vegetables, as research shows this reduces diabetes risk. Avoid foods rich in trans- and saturated fat and sugar.
“Elimination of sugar and flour is strongly recommended. To prevent their glucose from spiking, type 2 diabetes people should not be consuming refined carbohydrates at all,” said Letswalo.
Drink lots of water
“Fizzy and sugary drinks have been linked with obesity and diabetes. Drink water instead to reduce your risk,” says Letswalo.
Exercise
Not exercising increases your chances of diabetes. Even a simple, brisk walk can do the trick.
Less stress
When you are stressed, your body releases several hormones that increase blood sugar.
“Choose to meditate regularly to improve your ability to cope with stress, or make time to do things you enjoy,” suggested Letswalo.
Rest
If you don’t get enough sleep or enough good quality sleep, your risk for diabetes and obesity increases. Seek medical help if you are having trouble sleeping.
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