Preventing Diabetes

What is Diabetes?

There are three main types of diabetes.

Type 1 diabetes is usually diagnosed during the childhood and teen years and occurs when the pancreas is unable to produce insulin. Insulin is a hormone that controls the amount of glucose (sugar) in the blood. Your body produces glucose from the food you eat to give your body energy, but needs insulin to use it. Approximately 10 per cent of people with diabetes have type 1 diabetes. The cause of type 1 diabetes remains unknown; however, we do know it is not preventable, and it is not caused by eating too much sugar. Anyone with type 1 diabetes must take insulin.

The remaining 90 per cent have type 2 diabetes, which occurs when the pancreas does not produce enough insulin or when the body does not effectively use the insulin that is produced. Type 2 diabetes usually develops in adulthood, although increasing numbers of children in high-risk populations are being diagnosed. People with type 2 diabetes may manage their condition with lifestyle changes like healthy eating and being physically active. They may also take diabetes medications or insulin.

Gestational diabetes occurs during pregnancy. It is usually a temporary condition.

Less than 4 per cent of all pregnancies result in gestational diabetes. Type 2 diabetes is more common among women who suffered from gestational diabetes. Their children are also more likely to get type 2 later in life.

Am I at risk and what are the warning signs?

Research shows that everyone is at higher risk of getting diabetes after they turn 40 years of age. So if you are over 40, get tested every three years.

And, if you are over 40 and have any of the risk factors listed here, you should be tested more often.

If you are:

• A member of a high-risk group (Aboriginal, Hispanic, Asian, South Asian or African Caribbean descent)
• Overweight (especially around your middle)

If you have:

• A parent, brother or sister with diabetes
• Given birth to a baby that weighed more than 4 kg (9 lb)
• Had gestational diabetes (diabetes during pregnancy)
• Developed a condition where your body has become less sensitive to the effects of insulin, and has to work harder to control blood glucose (called impaired glucose tolerance or prediabetes)
• High blood pressure
• High cholesterol or other fats in the blood

You should take early signs of diabetes seriously. See a doctor to have your blood glucose checked.

Signs that you may have diabetes or high blood glucose levels include:

• Feeling more thirsty
• Frequent urination
• A sudden weight change, either a gain or a loss
• A lack of energy or feeling tired more than usual
• Blurred vision
• Infections that are more frequent or recurring
• Injuries, such as cuts and bruises, that are slow to heal
• Tingling or no feeling in your hands or feet
• Trouble getting or maintaining an erection

Remember: many people who have diabetes show none of these symptoms. So don't just watch for these signs — know the risk factors for diabetes.

How do I prevent it?

Type 1 diabetes cannot be prevented. Type 2 diabetes may be prevented with good nutrition habits and regular physical activity.

Ensure a healthy diet by consuming lean meats and alternatives, low fat milk and alternatives, and foods that are rich in fibre. It is also important to avoid or limit foods that may contribute to high blood pressure, "bad" cholesterol and high blood sugar levels.

Nutritious meals and snacks include:

• Fruits and vegetables
• Whole grains
• Fish, poultry, lean meats and alternatives
• Seeds and nuts
• Low-fat dairy products

Healthy diets eliminate or minimize:

• Saturated and trans fats
• High fat dairy products
• Sweetened fruit drinks, cocktails, punches and regular soft drinks

Are you interested in more information? Go to the EatRight Ontario website where you'll find many valuable resources that can help you eat healthier: a menu planner; lots of nutritious, tasty recipes; practical tips; and important information to help you prevent and manage diabetes. Or call 1-877-510-510-2 and speak to a Registered Dietitian. It's free.

Keeping active accomplishes more than just improving your overall health. It can also help prevent type 2 diabetes. Exercise improves your body's ability to use insulin and removes glucose from the blood during physical activity and for several hours afterward.

A combination of aerobic activity (that improves your heart and lung health) and strength building activities (which build muscle) are recommended in most cases.

Being active helps

Physical activity may help you prevent type 2 diabetes. It does this by:

• Lowering blood sugar by improving your body's ability to use insulin and helping manage your glucose levels
• Lowering blood pressure
• Improving the fats in your blood by raising good cholesterol (HDL) and lowering bad cholesterol (LDL) and triglycerides
• Helping lose weight and keep it off- a risk factor for diabetes is carrying excessive weight, especially around your middle

What type of activity is right for me?

Quite often, the best way to begin is with activities that are easy to fit in your schedule and can be fun at the same time. These might be:

• Using the stairs instead of the elevator
• Taking a stretch break during meetings at work
• Meeting with a co-worker on a walk rather than at your desk
• Walking is an excellent physical activity. It is effective, inexpensive and can easily be incorporated into your daily routine.

Other simple activities that keep you moving are:

• Cycling
• Raking leaves
• Swimming
• Dancing
• Water aerobics

Consult a health care professional before starting an exercise program.

Remember:

• Stay motivated
• Start slowly
• Set realistic expectations
• Keep your positive health goals in mind
• The benefits for you and the ones you love and care for
• Make exercise a daily habit

Links

For more information on maintaining a physically active lifestyle, visit the links below:

• Canadian Society for Exercise Physiology
• Canada's Physical Activity Guide to Healthy Active Living
• CFLRI's Tips for Being Active
• ParticipACTION
• Active 2010
• Provincial Sport Organizations

Nutrition makes a difference

A balanced diet is important and type 2 diabetes may be prevented with healthy eating.

Ensure a healthy diet by consuming lean meats and alternatives, low-fat milk and alternatives, and foods that are rich in fibre. It is also important to avoid or limit foods that may contribute to high blood pressure, "bad" cholesterol and high blood sugar levels.

Nutritious meals and snacks include:

• fruits and vegetables
• whole grains
• fish, poultry, lean meats and alternatives
• seeds and nuts
• low-fat dairy products

Healthy diets eliminate or minimize:

• saturated and trans fat
• high-fat dairy products
• sweetened fruit drinks, cocktails, punches and regular soft drinks

EatRight Ontario

Do you ever wish you could ask an expert when you have a specific question about healthy eating or nutrition? Now you can!

EatRight Ontario is funded by the Government of Ontario and staffed by Registered Dietitians through Dietitians of Canada. They provide trusted, nutrition information for you and your family on the phone or online. EatRight Ontario Registered Dietitians can offer you help in over 110 different languages when you telephone. And it's free to residents of Ontario.

At the EatRight Ontario website you will find many valuable resources that can help you eat healthier: a menu planner; lots of nutritious, tasty recipes; practical tips and important information to to help you prevent and manage diabetes.

Visit EatRight Ontario at ontario.ca/eatright