The world once again will spend time talking about Diabetes on World Diabetes Day (November 14^th). As we all encourage each other to get tested for diabetes even when we do not have any suspicious symptoms, we should also remind ourselves of ways to enjoy life to the fullest once we already have the condition.

Type 1 Diabetes (an autoimmune disease and not related to lifestyle), Gestational Diabetes (occurring during pregnancy. Over 40% may become diabetic in the future) and Diabetes from other causes such as tumours etc exist but our focus will be on the commonest variety which is Type 2 Diabetes. The advice given below will however benefit all diabetics.

Type 2 Diabetes may begin gradually and the majority of its victims have a problem of insulin resistance. In this scenario though the pancreas produces adequate amounts of insulin, the cells of the body do not respond appropriately hence the level of sugar in the blood is high yet the cells are “starving”; a classic case of hunger in the midst of plenty.

Yes oral medication may help many people with type 2 diabetes but the extreme pressure on the pancreas to produce insulin (as some oral medications may do) will eventually wear it out hence insulin therapy may become necessary later in life. If you are diabetic please do not avoid a discussion of insulin therapy, it may be life saving.

Quite often our focus in diabetes is to check our blood sugar. Though this is a good practice, there is much more to this disease and I will encourage all diabetics and even those preventing diabetes to at least follow the ten (10) steps below:

1. Check your blood sugar
   1. Yes checking your blood sugar after a fast (Fasting Blood Sugar) is great but a more holistic approach will be to check your blood sugar after meals sometimes (e.g. 2 hours post meals). This also gives a great picture of how quickly your body manages a load of “sugar”
   2. HbA1C is another crucial test. This does not require fasting and it tells us your sugar control over a period of two to three months.
2. Control your blood pressure
   1. Check often and aim for readings below 130/80mmHg
3. Keep Cholesterol at bay
   1. Do all diabetics need to be on a cholesterol-reducing medication? This has been argued for years.
   2. Keep your numbers under control
4. Protect your Eyes
   1. At least once a year have your eyes examined to reduce the risk of eye complications.
   2. Changes signifying poor control may be picked up here very early
5. Protect your kidneys
   1. Have your urine checked for tiny amounts of protein (microalbuminuria) and get treatment if required.
   2. Do not ignore kidney function tests – a blood test
6. Take care of your feet
   1. Inspect your feet daily at least in the morning and before you go to bed.
   2. Avoid tight-fitting shoes
   3. Take extreme precautions when cutting your nails.
   4. When exercising make sure your feet are pampered.
7. Control your weight
   1. Every extra fat may contribute to insulin-resistance. Let us shed it off!
   2. If you are underweight, talk to a dietician to help you attain the ideal weight for your height.
8. Exercise appropriately and regularly
   1. Aim to exercise for over 30 minutes a day almost everyday
   2. Include weight training to build muscle and in the process “burn” more fat and also use of sugar in the blood..
   3. Exercise helps in weight control as well as increases the tissues sensitivity to insulin.
9. Eat right
   1. You will make little or no headway without healthy eating
   2. Reducing your calorie intake will lead to fat loss.
   3. Be careful of sugar and refined products such as white rice and white bread.
   4. Eat a lot of high fibre foods including beans, fruits and vegetables. Stick with low fat dairy (e.g. milk) products.
   5. Flee from processed meat, snacks and high-salt items.
10. See an informed health professional regularly
    1. Never assume you know it all and so you will self-medicate with the help of information from the internet etc.
    2. See your doctor regularly and if on medication take them as prescribed or get a second opinion if you are unhappy with your management.

Tight control of blood sugar in order to avoid or minimize complications should be our goal. Because diabetes is a chronic disease, we are required to make a lifetime commitment to the steps above (barest minimum) but I daresay the benefits will ALWAYS justify the effort.

We all need to do at least one simple gesture to screen a group of people for diabetes, organise a diabetes awareness session or lead a programme that helps to prevent or control diabetes.

AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)

Dr. Kojo Cobba Essel

Health Essentials Ltd (HE&W Group)

([email protected])

*Dr. Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’

Thought for the week –“This year and beyond do not just read about diabetes, help to raise awareness, have people screened for diabetes and organise a group exercise session.”

Send me an email at [email protected] and ask me about the WellnessKasa App

Reference:

1. Patient Education Center – Harvard Medical School