DEALING WITH DIABETES

You’ve just heard you have diabetes. What now? Medical experts share their advice, including four key steps to a healthier you.

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Perhaps you haven't been feeling well. A routine check-up revealed the diagnosis. It's been confirmed: you have Type 2 diabetes. You've learned that your body has trouble using insulin and that the sugar in your food can't be used for energy as easily. Instead, it stays in your blood - a potentially dangerous scenario.

Fortunately, there's good news, too. You can live a long, happy life by following your treatment plan closely. A doctor and dietician tell us more about the four essential steps to managing Type 2 diabetes.

STEP 1: HEALTHY EATING HABITS
The first step in managing diabetes is to work closely with your medical team to ensure your diet is correct. “A registered dietician can help you adopt an individualised approach that considers your personal food preferences, any additional health conditions and other factors,” says Irene Labuschagne, a registered dietician from the Division of Human Nutrition at Stellenbosch University.

A good diet will help you maintain or improve your blood glucose and other targets, lose weight and stay in shape, and reduce your cardiovascular risk factors (such as high cholesterol or high blood pressure).

Small changes in your diet can help you achieve these goals, focusing on:

– Eating a variety of foods, mostly vegetables, fruit, lean proteins (such as fish and chicken without skin) and whole grains.
– Managing your carbohydrate (bread, rice, pasta) intake.
– Limiting refined carbs such as sugary drinks, sweets and cake.
– Limiting alcohol intake, which interferes with your blood sugar levels. Because it’s so easy to eat more than you need, watching your portion sizes is very important in maintaining your health.

Make sure you know your own limits – your doctors will be able to guide you here – and ask for help if you are gaining significant weight despite managing your portions and eating the foods your dietitian has recommended for you.

Another vital step in managing your diet is learning how to read food labels. Many foods (like canned goods) contain hidden sugars, or use different terms for sugar that makes it difficult to spot on product labels. Make an effort to know all the different terms for types of sugars and read the label before you try a new food.

STEP 2: REGULAR EXERCISE
You need to move more. Regular exercise will help your body use insulin better, lower your blood pressure, improve your cholesterol levels and help keep your weight in check. The release of happy hormones from exercise also does wonders!

Endocrinologist Dr Ankia Coetzee, also from Stellenbosch University, offers the following advice:

– Aim for at least 150 minutes of moderate aerobic activity, or 75 minutes of vigorous activity, per week. Try brisk walking, cycling and/or swimming.
– Build two to three sessions of muscle-strengthening activities into your week (for instance, work with an exercise band).
– Find ways to incorporate more movement into your daily routine. It could be as simple as taking the stairs instead of the lift at work!

DON'T DELAY, GET TESTED

Many South Africans remain undiagnosed and, therefore, untreated. Could you be 'pre-diabetic'? The only way to know for sure is to get tested. Pop in at your nearest pharmacy for this all-important check.

STEP 3: USING MEDICATION OR INSULIN
It’s important to control your diabetes to prevent complications, which could include eye, nerve, kidney or heart problems. For most people, controlling diabetes includes taking prescribed medicine, either in the form of tablets or insulin injections. 

“Take your diabetes medications or insulin exactly as prescribed,” says Dr Coetzee. “Regularly check in with your healthcare team and remember to discuss any side effects or concerns you may have.”

These regular check-ups also allow your healthcare team to monitor your progress and health, adjust medications if necessary, and detect any complications early enough to be able to treat them.

REGULAR EXERCISE WILL HELP YOUR BODY USE INSULIN BETTER, LOWER YOUR BLOOD PRESSURE, IMPROVE YOUR CHOLESTEROL LEVELS AND HELP KEEP YOUR WEIGHT IN CHECK.

STEP 4: REGULAR TESTING OF BLOOD SUGAR LEVELS
Your fourth priority is to check your blood sugar levels as recommended (usually using a pin- prick glucose meter) to understand how different foods, activities and medications affect you. You and your healthcare team can then use this information to adjust your insulin doses, meal plan or other aspects of your treatment plan.

A LAST BIT OF ADVICE
It’s essential to keep a few other aspects in mind, starting with stress. Don’t underestimate the effect it has on your health. Make managing your stress levels a priority – whether it’s resolving a short-term personal issue or a long-term one, like a stressful job. Make changes where possible and find healthy ways to manage stress. This could include exercise, reading or a hobby.

Aim to have 7–9 hours of sleep every night, and if you’re a smoker, reduce the number of cigarettes you smoke.

If you’re struggling to make these lifestyle changes, ask friends or family to join you – your diet and exercise regime are also good for people who don’t have diabetes. You could also seek out support networks to get in touch with others with diabetes.

PERSONAL HEALTH ADVISOR

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By: Carine Visagie
Photo: Gallo Getty/Images